| Mr. Robert Your Certified Personal Trainer Belleview, Florida, Including The Villages and Ocala, Fl Individual Program Design To Help YOU Lose Weight, Build Muscle, Get Fit |
For all the morons in the world looking for a free handout, or to sue
someone; everyone please take note:
Disclaimer:
I am a Personal Trainer. This is a Personal Trainer website. It is not a
doctors page. Neither anything on this website nor myself, is to be even
remotely considered a medical doctor. I do not practice medicine, I do not
dispense medical advise, I do not diagnose, treat, advise on, or in any
other way, any medical issues you may or many not have.
If you are sick, see your doctor. If you have medical questions, see your
doctor. Before starting ANY diet or exercise program, GO SEE YOUR
DOCTOR AND GET HIS PERMISSION FIRST. By the way, this disclaimer
goes for each and every page on this site.
Sorry, too many law suit happy people in the world today.
someone; everyone please take note:
Disclaimer:
I am a Personal Trainer. This is a Personal Trainer website. It is not a
doctors page. Neither anything on this website nor myself, is to be even
remotely considered a medical doctor. I do not practice medicine, I do not
dispense medical advise, I do not diagnose, treat, advise on, or in any
other way, any medical issues you may or many not have.
If you are sick, see your doctor. If you have medical questions, see your
doctor. Before starting ANY diet or exercise program, GO SEE YOUR
DOCTOR AND GET HIS PERMISSION FIRST. By the way, this disclaimer
goes for each and every page on this site.
Sorry, too many law suit happy people in the world today.
| Where To Find Me Too Your Health Spa 5300 S.E 110th ST Belleview, Fl 34420 (352) 245-2800 eMail Me |
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Personal Training Home
Free Initial Evaluation
Losing Weight
Calculate Your Body Fat %
What The Heck Is Active
Metabolic Rate vs Basic
Metabolic Rate
Exercise Calorie Guides
Nutrition Facts You Need To
Know
Carbs: The Good The Bad & The
Ugly
Training Rates
Protein; Let's Talk
FAT, How, Where, Why
About Me
Recipes for Losing Weight and
Building Muscle
Free Initial Evaluation
Losing Weight
Calculate Your Body Fat %
What The Heck Is Active
Metabolic Rate vs Basic
Metabolic Rate
Exercise Calorie Guides
Nutrition Facts You Need To
Know
Carbs: The Good The Bad & The
Ugly
Training Rates
Protein; Let's Talk
FAT, How, Where, Why
About Me
Recipes for Losing Weight and
Building Muscle
Each exercise day start with 1 mile walk then 15 to 20 light reps working same body part as
being exercised that day.
Finish each exercise with about 30% of the weight for 10 reps for 7 sets with only 15
seconds rest between sets.
20 Minutes HIIT Cardio (High Intensity Interval Training) every other day.
Make sure to stretch for 10-12 minutes after training.
MONDAY
Set Shoulders & Traps Rest After Set Rep Range
1st Overhead Press 4 mins 6 to 8
2nd Dumbbell Lateral Raises none 6 to 8
2nd Overhead Press 4 mins 6 to 8
3rd Dumbbell Lateral Raises none 6 to 8
3rd Overhead Press 2 mins 6 to 8
4th Overhead Press 2mins 6 to 8
5th Overhead Press 4 mins 6 to 8
6th Cable Shrugs* 2 mins 8 to 12
7th Cable Shrugs* 2 mins 8 to 12
8th Cable Shrugs* 2 mins 8 to 12
9th Cable Shrugs* done! 8 to 12
* or 'trap bar shrugs' or 'upright rows'
TUESDAY
Set LEGS Rest After Set Rep Range
1st Barbell Squat 4 mins 6 to 8
2nd Barbell Squat 4 mins 6 to 8
3rd Leg Press 4 mins 6 to 8
4th Leg Press 3 mins 6 to 8
5th Leg Extensions 3 mins 6 to 8
6th Leg Curls 4 mins 6 to 8
7th Calf Raises 2 mins 7 to 10
8th Calf Raises 2 mins 7 to 10
9th Calf Raises done! 7 to 10
WEDNESDAY
Set Chest & Abs Rest After Set Rep Range
1st Barbell Bench Press*** 3 mins 6 to 8
2nd Pec Deck 3 mins 6 to 8
3rd Pec Deck none 6 to 8
3rd Barbell Bench Press*** 4 mins 6 to 8
4th Pec Deck none 6 to 8
4th Barbell Bench Press*** 3 mins 6 to 8
5th Barbell Bench Press*** 4 mins 6 to 8
6th Weighted Sit-Ups* 2 mins 8 to 12
7th Weighted Sit-Ups* 2 mins 8 to 12
8th Weighted Sit-Ups* 2 mins 8 to 12
9th Hanging Leg Raises** 2 mins 8 to 12
10th Hanging Leg Raises** 2 mins 8 to 12
11th Hanging Leg Raises** done! 8 to 12
* feel free to use machines that produce a similar movement & effective contraction
** use added weights or keep your legs straight if you are strong enough. Alternatively
perform reverse crunches.
***or use dumbbells
THURSDAY
Set BACK & BICEPS Rest After Set Rep Range
1st Deadlift 3 mins 4 to 6
2nd Deadlift 4 mins 4 to 6
3rd Deadlift 3 mins 4 to 6
4th Barbell Row 2 mins 6 to 8
5th Barbell Row 2 mins 6 to 8
6th Decline Cable Pullovers* 2 mins 6 to 8
7th Decline Cable Pullovers* 5 mins 6 to 8
8th Cable Preacher Curls 2 mins 6 to 8
9th Cable Preacher Curls 2 mins 6 to 8
10th Cable Preacher Curls none 6 to 8
10th Barbell Curls 2 mins 6 to 8
11th Barbell Curls 2 mins 6 to 8
12th Barbell Curls done! 6 to 8
* if you have access to a pullover machine use it instead.
Alternatively perform lat pulldowns
FRIDAY
Set Triceps & Forearms Rest After Set Rep Range
1st Skull Crushers 3 mins 6 to 8
2nd Skull Crushers 3 mins 6 to 8
3rd Skull Crushers 4 mins 6 to 8
4th Tricep Pushdowns 3 mins 6 to 8
5th Tricep Pushdowns 3 mins 6 to 8
6th Tricep Pushdowns 2 mins 6 to 8
7th Tricep Pushdowns 2 mins 12 to 15
8th Forearm Curls 2 mins 6 to 8
9th Forearms Curls 2mins 6 to 8
10th Forearm Curls Done! 12 to 15
being exercised that day.
Finish each exercise with about 30% of the weight for 10 reps for 7 sets with only 15
seconds rest between sets.
20 Minutes HIIT Cardio (High Intensity Interval Training) every other day.
Make sure to stretch for 10-12 minutes after training.
MONDAY
Set Shoulders & Traps Rest After Set Rep Range
1st Overhead Press 4 mins 6 to 8
2nd Dumbbell Lateral Raises none 6 to 8
2nd Overhead Press 4 mins 6 to 8
3rd Dumbbell Lateral Raises none 6 to 8
3rd Overhead Press 2 mins 6 to 8
4th Overhead Press 2mins 6 to 8
5th Overhead Press 4 mins 6 to 8
6th Cable Shrugs* 2 mins 8 to 12
7th Cable Shrugs* 2 mins 8 to 12
8th Cable Shrugs* 2 mins 8 to 12
9th Cable Shrugs* done! 8 to 12
* or 'trap bar shrugs' or 'upright rows'
TUESDAY
Set LEGS Rest After Set Rep Range
1st Barbell Squat 4 mins 6 to 8
2nd Barbell Squat 4 mins 6 to 8
3rd Leg Press 4 mins 6 to 8
4th Leg Press 3 mins 6 to 8
5th Leg Extensions 3 mins 6 to 8
6th Leg Curls 4 mins 6 to 8
7th Calf Raises 2 mins 7 to 10
8th Calf Raises 2 mins 7 to 10
9th Calf Raises done! 7 to 10
WEDNESDAY
Set Chest & Abs Rest After Set Rep Range
1st Barbell Bench Press*** 3 mins 6 to 8
2nd Pec Deck 3 mins 6 to 8
3rd Pec Deck none 6 to 8
3rd Barbell Bench Press*** 4 mins 6 to 8
4th Pec Deck none 6 to 8
4th Barbell Bench Press*** 3 mins 6 to 8
5th Barbell Bench Press*** 4 mins 6 to 8
6th Weighted Sit-Ups* 2 mins 8 to 12
7th Weighted Sit-Ups* 2 mins 8 to 12
8th Weighted Sit-Ups* 2 mins 8 to 12
9th Hanging Leg Raises** 2 mins 8 to 12
10th Hanging Leg Raises** 2 mins 8 to 12
11th Hanging Leg Raises** done! 8 to 12
* feel free to use machines that produce a similar movement & effective contraction
** use added weights or keep your legs straight if you are strong enough. Alternatively
perform reverse crunches.
***or use dumbbells
THURSDAY
Set BACK & BICEPS Rest After Set Rep Range
1st Deadlift 3 mins 4 to 6
2nd Deadlift 4 mins 4 to 6
3rd Deadlift 3 mins 4 to 6
4th Barbell Row 2 mins 6 to 8
5th Barbell Row 2 mins 6 to 8
6th Decline Cable Pullovers* 2 mins 6 to 8
7th Decline Cable Pullovers* 5 mins 6 to 8
8th Cable Preacher Curls 2 mins 6 to 8
9th Cable Preacher Curls 2 mins 6 to 8
10th Cable Preacher Curls none 6 to 8
10th Barbell Curls 2 mins 6 to 8
11th Barbell Curls 2 mins 6 to 8
12th Barbell Curls done! 6 to 8
* if you have access to a pullover machine use it instead.
Alternatively perform lat pulldowns
FRIDAY
Set Triceps & Forearms Rest After Set Rep Range
1st Skull Crushers 3 mins 6 to 8
2nd Skull Crushers 3 mins 6 to 8
3rd Skull Crushers 4 mins 6 to 8
4th Tricep Pushdowns 3 mins 6 to 8
5th Tricep Pushdowns 3 mins 6 to 8
6th Tricep Pushdowns 2 mins 6 to 8
7th Tricep Pushdowns 2 mins 12 to 15
8th Forearm Curls 2 mins 6 to 8
9th Forearms Curls 2mins 6 to 8
10th Forearm Curls Done! 12 to 15
| Rep Range means you choose a weight that allows you to reach failure IN that rep range. You cannot do another rep with good form or without cheating. |
| My Own Current 8 Week Daily Training Phase: |