=) My name is Jarrett, I'm a personal trainer and an amateur lightweight strongman competitor. I am finishing up my degree in Exercise Science at Keene State College. My goal in life is to be a strength coach and help people achieve their strength, weight loss, and other health related goals. Follow me to see what I'm doing with my training and other fitness related posts.
This is for the Anon that wanted a workout.
Personal Training
Client: Anonymous from Tumblr
Goal: Weight Loss / Leg Strength / Slimmer Mid Section
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Note:
e = each hand/leg (Example: 3 x 8e means 3 sets x 8 reps each hand)
This is just a workout I threw together if there are any issues with any exercises you should substitute them with something more comfortable.
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Day 1 (Chest/Triceps/Upper Back):
Warmup: 5 minutes Jump rope or Jog in place followed by static stretching.
Barbell Bench Press 3 x 8
Inverted Row 3 x 8
Dumbbell Seated Overhead Tricep Extension 3 x 8
Dumbbell Bent Over Row 3 x 8
Close Grip Pushups 3 x 15 (Modified version: Close Grip Knee pushups)
Pullups 3 x 5 (Modified version: Use a resistance band and tie it to the pullup bar, put 1 knee on resistance band and it will help you get up to the bar when you pull)
30 minutes Cardio (Running, Biking, Swimming, Jogging in place etc.)
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Day 2 (Legs & Core):
Warmup: 5 minutes Jump rope or Jog in place followed by static stretching.
Bodyweight Walking Lunges 3 x 10e
Goblet Squat 4 x 8
Barbell Box Squat 4 x 8 (Start with just the bar, squat down to box, stand back up)
Russian Twist 3 x 10e
Plank 3 x 0:45 seconds
Physioball/Yoga ball Crunch 3 x 15
20 minutes Cardio
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Day 3 (Rest day / Cardio if you wish):
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Day 4 (Shoulders/Upper Back)
Warmup: 5 minutes Jump rope or Jog in place followed by static stretching.
Inverted Row 3 x 8
Dumbbell Bicep Curl to Overhead Press superset 3 x 8 (I can provide video if needed)
Dumbbell Side Lateral Raise 3 x 10 (Go super light with these 3-5 lbs is enough)
Supine Rear Delt Fly 3 x 8 (Go super light with these 3-5 lbs is enough)
Pullup or Assisted Pull 3 x 8 (Use resistance band for help if needed)
20 minutes Cardio
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Day 5 (Lower Back / Legs / Core)
Good Mornings 3 x 8
Dumbbell Romanian Deadlift 3 x 8
Yoga Bow Pose 3x hold for 0:30 seconds
Leg Extension / Leg Curl Machine (If you have them if not skip)
Back Extension Machine (If not then huge a 10 lb plate and do standing back extensions)
Sit-up 3 x 10
15-20 minutes Cardio
