LEAN DEFINITION TRAINING PLAN

TRAINING PRINCIPLES
PLAN PRINCIPLES

THIS PLAN IS DEVISED TO HELP YOU IMPROVE YOUR LEAN DEFINITION BY COMBINING CARDIOVASCULAR FITNESS AND RESISTANCE TRAINING. ANY PLAN THAT YOU FOLLOW OR TAILOR SHOULD INCLUDE THE FOLLOWING POINTS.

01

FREQUENCY INTENSITY

To gain a positive effect, aim to train at least 3 times per week. Rest is also a vital component in any training regime.

02 TYPE 03 04
TIME

Know your limits but for the results you want training needs to be tough.

The training type, or specificity of training, will influence the training response.

Making the gym a habit, will help to stick to it. Give yourself enough time to make the changes you want.

RESISTANCE TRAINING
Each exercise will be made up of reps and sets; a rep (short for repetition) is one complete movement of an exercise, while a set consists of a series of repetitions performed without stopping. For example, Bench Press 10 reps x 3 sets. The weight you pick should feel hard to complete the full set but not too hard that your technique falters. To support your goal, complete low-mod reps/mod-high weights, 6-12 reps x 1-5 sets, of each exercise.

CARDIOVASCULAR TRAINING
Essentially all cardiovascular training will burn calories and therefore aid to weight loss. However, a varied training programme will elicit a different response, as well as keeping things interesting.

HOW DO I USE THE TRAINING PLAN SHEETS?

Take your workout to the gym with you. Use the recording and training diary as you progress in each exercise.In each box, record the weight you lifted and the number of reps you completed. Then try to beat your performance in the next workout, either by using the same weight and doing more reps, or doing the same number of reps with more weight. As soon as youre able to complete the prescribed number of sets and repetitions, then its time to add weight to the exercise. When you do add weight, make sure to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds on each set to bulk up, whichever is the smallest. Remember that a muscle will grow in direct proportion to the amount of work its required to do, if you keep on using the same weights for the same number of repetitions, you wont improve, grow bigger or get any stronger.

LEAN DEFINITION TRAINING PLAN

MONDAY WORKOUT A
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

SHOULDERS & LEGS DAY UPRIGHT ROW

TRAPEZIUS & DELTOIDS (MEDIAL & POSTERIOR)

REPS/SETS SET 1 6-8 / 3-5

SET 2

SET 3

SET 4

SET 5

- Place your hands shoulder width apart on a barbell - Keeping your elbows high lift the bar close to your body - Raise the bar slowly until it is in line with your neck - Lower slowly back to the start position - Keep your knees slightly bent to avoid rocking

SEATED DUMBBELL PRESS

DELTOIDS (ANTERIOR, MEDIAL & POSTERIOR)

6-8 / 3-5

- Have the back rest on the gym bench almost upright - In a seated position hold each dumbbell next to your shoulders - Extend you arms to full extension above your head - Lower slowly back to the start position - Keep you feet flat on the floor to avoid your back arching

FRONT RAISE

DELTOIDS (ANTERIOR & MEDIAL

10-12 / 3

- Stand with your feet shoulder width apart, hold a dumbbell in each hand with your palms facing down - Alternatively raise your arms directly in front of you, up to shoulder height - Lower slowly back to the start position - Try and avoid swaying

LUNGES

QUADRICEPS, HAMSTRINGS, GLUTEALS

3-6 / 3-5

- Holding Dumbbells by your side take a step forwards with one foot - From your hips drop down until your knee almost touches the floor - Return to the standing position and take a step back - Alternate Legs - Avoid swinging the weights and where possible keep the front leg knee above or slightly beyond the ankle

SQUATS

QUADRICEPS, HAMSTRINGS, GLUTEALS

3-6 / 3-5

- Place your feet shoulder width apart with your toes slightly pointing out - Keeping your back straight, hold a weight (barbell or dumbbells) - Sit back and down until your thighs are at least horizontal to the ground - Squeeze your legs and gluts as you return to a standing position - Ensure that your leg, knee and ankle stay in line throughout

STANDING CALF RAISES

CALF (GASTROCNEMIUS & SOLEUS)

Up to 20 / 1-3

- Place your feet shoulder width apart, hold a weight (barbell or dumbbells) - Raise up onto your tip toes - Pause before lowering your heels back to the ground

LSD TREADMILL

CARDIO TRAINING

- LSD, long slow distance is a form of endurance training that will improve your cardiovascular fitness. - This will improve your overall fitness & well being along with burning those unwanted calories.

20-30 mins at a constant steady pace

LEAN DEFINITION TRAINING PLAN

TUESDAY WORKOUT B
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

REPS/SETS SET 1 LAT PULLDOWN

LATISSIMUS DORSI & TRAPEZIUS

SET 2

SET 3

SET 4

SET 5

6-8 / 3-5

- Sit with your legs under the rests - Grasp the bar with your hands wider than shoulder width apart and your arms fully extended - Pull the bar down to be in line with the top of your chest - Slowly allow the bar to return with your arms extended - Try and avoid rocking or swaying for assistance

SEATED ROW

LATISSIMUS DORSI & RHOMBOIDS

6-8 / 3-5

- Sit with your legs extended and feet flat on the platform - Grasp the bar with your arms fully extended - Maintaining a straight back pull the bar towards your belly button - Slowly release until your arms are fully extended - Avoiding rocking from your hips or arching your back

PULL UPS

LATISSIMUS DORSI, TRAPEZIUS & THOMBOIDS

Up to 20 / 1-3

- With an overhand grip grasp the bar wider than shoulder width apart above your head - Slowly raise your body until your chin is above the bar - Under control lower your body until your arms are fully extended - Try and avoid swinging on the bar

HAMMER CURLS

BICEPS

10-12 / 3

- Hold dumbbells in each hand with your palms facing inwards - One arm at a time, curl from the elbow and take the weight towards your armpit - Slowly lower and alternate arms - Keep your knees slightly bent to prevent swaying as you lift

BARBELL CURLS

BICEPS

10-12 / 3

- Hold a barbell with your hands shoulder with apart, palms up - Slowly curl the bar from your elbows up to your armpit - Under control lower the bar until your arms are almost fully extended - Keep your knees slightly bent to prevent swaying as you lift

PREACHER CURLS

BICEPS

10-12 / 3

-S  at in a preacher bench grasp the EZ bar with your hands shoulder with apart - Slowly curl the bar from your elbows up to your armpit -U  nder control lower the bar until your arms are almost fully extended -E  nsure that your upper arm remains on the bench at all times

TT CROSS TRAINER

CARDIO TRAINING

- Threshold Training is designed to improve your fitness level by increasing your endurance capacity. - The intensity continues to increase with the duration. These sessions are always hard work!

20-30 mins maintaining a hard level throughout

LEAN DEFINITION TRAINING PLAN

THURSDAY WORKOUT C
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

REPS/SETS SET 1 BENCH PRESS

PECTORALIS MAJOR/MINOR

SET 2

SET 3

SET 4

SET 5

6-8 / 3-5

- Lying flat on the bench grasp the barbell slightly wider than shoulder width apart - Lift the bar from the stand and fully extend your arms - Slower lower the bar down towards your chest, pause and extend - Ensure that your elbows stay lower than your shoulders and keep your back flat

INCLINE DUMBBELL PRESS

PECTORALIS MAJOR/MINOR

6-8 / 3-5

- Lying on a slightly inclined bench, hold a dumbbell in each hand - Raise both dumbbells from your shoulders until your arms are fully extended - Slowly lower your arms, keeping your elbows lower than your shoulders - Take the dumbbells down to chest height and then extend - Keep your back flat and touch the dumbbells when fully extended

FLAT FLYS

PECTORALIS MAJOR

6-8 / 3-5

- Lying on a flat bench, hold a dumbbell in each hand - Raise you arms until almost fully extended - Turn your palms inwards, slower lower your arms keeping your elbows extended - Take your arms down to be in line with your chest and return - For stability keep you feet on the floor but ensure that your back remains flat

TRICEP PUSHDOWNS

TRICEPS

6-8 / 3-5

- Stand with your feet shoulder width apart, grasp the bar with an overhand grip - Keeping your elbows tucked in push the bar down, in front of you, until your arms are fully extended - Slowly allow the bar up to your chest - Keep your knees slightly bent to prevent swaying and keep your elbows tucked in throughout

LYING TRICEP EXTENSION

TRICEPS

10-12 / 3

- Lying on a flat bench, holding a barbell with your hands less than shoulder width apart - Bend your arms at the elbow and slow take the bar down towards your forehead - Extend you arms at the elbow to return - Try and keep your upper arm as still as possible throughout

TRICEP DIPS

TRICEPS

Up to 20 / 1-3

- Sit on the edge of a bench; place your hands next to your hips on the bench - Lower your body of the bench until your elbow is at 90 degrees - Push yourself up until your arms are almost fully extended - Avoid locking your elbows

HIIT TREADMILL

CARDIO TRAINING

High Intensity Interval Training aims to improve your exercise capacity by pushing the intensity higher than you would normally, followed by an easier interval.

HIIT, 30-40 mins on the Treadmill alternating between running hard for 2 minutes and slower for 2 minutes, set two speeds for the hard and easy intervals.

LEAN DEFINITION TRAINING PLAN

FRIDAY WORKOUT D
REPS/SETS SET 1 LSD TREADMILL
CARDIO TRAINING

SET 2

SET 3

SET 4

SET 5

- Improving your base fitness is the fundamental of any plan - Long Slow Distance will do exactly that.It doesnt have to be slow but not too quick that you are unable to maintain the pace throughout.

20-30 mins at a constant steady pace

IT SPRINTS

CARDIO TRAINING

High Intensity Interval Training maximises the time you have allocated to workout. No pain, No gain.

Timed Sprints 30 secs sprint, 1 min jog recovery 6-10 sets

CORE EXERCISES PLANKSS

ABDOMINALS & ERECTOR SPINAE

REPS/SETS SET 1 30 sec / 1-3

SET 2

SET 3

SET 4

SET 5

- Rest on your elbows and tip toes in a solid platform - Hold the position without dropping your hips

SWISS BALL CRUNCH

ABDOMINALS (UPPER & MIDDLE)

Up to 20 / 1-3

- Sit on a swiss ball, position yourself so that your hips are off the ball - Slower raise your upper body off the ball, up to approximately 45 degrees - Lower your upper so that your back is arched over the ball - For stability keep your feet flat on the floor

HANGING LEG RAISES

ABDOMINALS (MIDDLE & LOWER) & HIP FLEXORS

Up to 20 / 1-3

- Holding on to a fixed bar above your head, hang down without your feet touching the floor - Under control lift your legs out as high as you can - Slow lower your legs back to the starting hanging position - Try and avoid swaying and keep your legs as straight as possible

LEAN DEFINITION TRAINING PLAN

WEDNESDAYREST DAY

ALLOW TIME FOR MUSCLE RECOVERY

Muscle recovery is extremely important after any workout, especially those that are intense. Giving the muscles a chance to recover and rest between workouts is the best way to see improvement the next time you workout. Its also the best way to give your muscles the opportunity to build and get stronger, which in turn helps to burn more fat. This will give you that athletic look without bulking you up too much. However, the most important reason to let muscles recover between workouts is to avoid injury. When muscles get pulled or strained its hard to keep up with a regular workout regime, so its best to avoid injuries altogether and muscle recovery is a big part of that.