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    Million Dollar Baby Fitness
    Home»Training»Resistance Training»New, Improved Resistance Training Program
    News Resistance Training

    New, Improved Resistance Training Program

    GloriaBy Gloria5 June, 20113 Mins Read
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    Resistance Training
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    A few weeks ago I decided I wanted to introduce 3 weekly resistance training sessions back into my workout routine. For a while now I’ve been only been doing resistance training as part of my functional training/conditioning program. That will continue, but I just wanted to increase my resistance training emphasis a little with the 3 straight resistance training sessions.

    The reason for this decision was simply to see if I can take my muscle tone up a level.

    Since starting these sessions, I’ve been doing a 4-day split arrangement, as follows:
        #1: Heavy Upper Body
        #2: Heavy Lower Body/Core
        #3: Light Upper Body
        #4: Light Lower Body/Core

    That’s been working fine, but after some thought and discussion with one of my trainers, I’ve re-designed my program this weekend to improve it and make it, I believe, more effective and well-rounded.

    My new, improved program starts tomorrow (Monday) and I thought I would detail how it will look, in case any of you would also like to follow it yourselves.

    The program will repeat every 12 weeks and is broken up into three 4-week phases. These will be:

    #1 (Week 1 – Week 4) – Muscle Growth Phase
    Upper & Lower Body: 4 Sets, 8-12 Reps
    Core: 4 Sets, 10-15 Reps

    #2 (Week 5 – Week 8 ) – Strength/Muscle Growth Phase
    Upper & Lower Body: 4 Sets, 6-8 Reps
    Core: 4 Sets, 10-15 Reps

    #3 (Week 9 – Week 12) – Strength Phase
    Upper & Lower Body: 4 Sets, 4-6 Reps
    Core: 4 Sets, 10-15 Reps

    Each training session will be either an Upper Body session or a Lower Body session.

    Upper Body training sessions will be made up of 6 exercises, each targeting a different muscle group, as follows:
    Chest
    Upper Back
    Shoulders
    Biceps
    Triceps
    Abs/Obliques

    I will have 3 different Upper Body Routines, all targeting these same muscle groups, in this order, but just using different exercises, just to change things up a little.

    Lower Body training sessions will also be made up of 6 exercises, targeting the following muscle groups:
    Quadriceps
    Quadriceps/Hamstrings
    Hamstrings
    Lower Back
    Abs
    Obliques

    You’ll notice that I don’t do any calf exercises. That’s only because my calves are already larger than I want them to be (that’s just how my body is), so I don’t want to develop them any further.

    Like my Upper Body sessions, I will have 3 different Lower Body Routines, all targeting these same muscle groups in this order, but with different exercises.

    So the program will look like this:

    Week 1:
    Monday: Upper Body #1
    Wednesday: Lower Body #1
    Friday: Upper Body #2

    Week 2:
    Monday: Lower Body #2
    Wednesday: Upper Body #3
    Friday: Lower Body #3

    Week 3:
    Monday: Upper Body #1
    Wednesday: Lower Body #1
    Friday: Upper Body #2

    Week 4:
    Monday: Lower Body #2
    Wednesday: Upper Body #3
    Friday: Lower Body #3

    That will complete one phase of the program, and then it all repeats over the next 4 weeks but with different reps, depending on the phase of the program I’m in.

    And that’s about it!  Simple!!

    Why not give this program a try, I think you’ll like it!

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    Gloria Kaneko workout program
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    Gloria
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    Gloria Kaneko is a lifetime 100% natural IFBB Figure athlete, certified gym instructor and personal trainer, and fitness model. She has also studied clinical psychology, is an NLP Master Practitioner, and has several certifications in Hypnotherapy and the Silva Method. Gloria is a co-owner and co-founder of Million Dollar Baby Fitness.

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    10 Comments

    1. Diana Girl on 20 June, 2011 10:38 pm

      Great article!

      Reply
    2. karen millen on 25 June, 2011 8:05 am

      Great article Thank you so much!

      Reply
    3. karen millen on 27 June, 2011 2:39 pm

      I like you article,thank you very much!

      Reply
    4. pandora j on 30 June, 2011 4:11 am

      Really fantastic!

      Reply
    5. Christina Louboutin on 3 July, 2011 8:52 am

      Fascinating learn, cheers!

      Reply
    6. panda pam on 6 July, 2011 2:53 pm

      Good day, wonderful post!! I got you added.

      Reply
    7. Tiffany on 15 July, 2011 5:59 am

      Thank you great information. My spouse and i needed this.

      Reply
    8. Olga K. on 23 July, 2011 4:09 pm

      Thank you.

      Reply
    9. Sunica Patel on 24 July, 2011 6:41 am

      Really worth the read through. I’ve sent the link for this post through to friends

      Reply
    10. Belinda Swan on 5 August, 2011 12:53 pm

      This is a very interesting program Gloria, some good ideas here, thanks!

      Reply

    Leave A Reply Cancel Reply

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