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Physical Fitness

That counseling included the standard explanation that most of what she refers to as “toning” pertains more to dietary issues than to any objective for her fitness training. She has said that she understands that gym workouts can (at most) develop muscles but that making them appear through the epidermis is much more a function of reducing the thickness of the subcutaneous layer of body fat.

Upper Body Workout

The client has expressed the desire to increase her functional upper body strength. Because she is a novice, her initial upper body workouts will consist of one compound movement for each major muscle group rather than isolation exercises in the following order: chest, shoulders, triceps, back, and biceps. She will perform ascending/descending resistance series of sets as follows:

Bench Press

6 sets x 15, 12, 10, 8, 10, 12 repetitions

Shoulder Press

6 sets x 15, 12, 10, 8, 10, 12 repetitions

Triceps Extensions

6 sets x 15, 12, 10, 8, 10, 12 repetitions

Front Pulldowns

6 sets x 15, 12, 10, 8, 10, 12 repetitions

Biceps Curls

6 sets x 15, 12, 10, 8, 10, 12 repetitions [All movements except front pulldowns can be performed either with a bar or with dumbbells depending on availability.

If necessary, lat pulldowns can be substituted with negative-assist Nautilus pull-ups.]

Core Workout

To improve the clients ability to generate functional strength in the rotational plane (i.e. torque), she will perform a series of the following three core exercises:

1.

Side Bridges — 3 sets targeting 30-second hold times

2.

Plank w/Diagonal Arm Raise — 3 sets targeting 2-second hold times

3.

Single-Leg Alternate Lowering — 3 sets targeting 10-second lowering times.

Those exercises are depicted below along with tips.

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