Body Fortress

Strength Training for Men and Toning Program for Women

       

Men's Training Program Download Men's Training Program

Always consult your doctor before beginning this or any training or diet/supplement program.

For long-term progress, we recommend to alternate the intensity of your workouts every two weeks from high intensity to moderate intensity. After two weeks of high intensity training, decrease the amount of weight you are using to 75-85% of your intensity workload for one week. For example, if you train with 200 pounds on the bench press during your high intensity weeks, drop the weight to 150-170 pounds on your moderate intensity week. This will help prevent overtraining and injury, and help your body recover from training so you can come back stronger. You can shorten the rest periods in between sets during your moderate intensity training because you will be able to recover quicker.

All exercises should be performed with 3 sets of 8-10 repetitions. Once you can handle 10 reps comfortably, slightly increase the weight.

Please consult with a staff member of your gym if you are unfamiliar with any of the exercises.

Women's Training Program Download Women's Training Program

Always consult your doctor before beginning this or any training or diet/supplement program.

Make sure to continually increase the relative intensity of your workouts as your fitness levels improves. Beginners should start at a low to moderate intensity and work their way up as overall fitness improves.

Please consult with a staff member of your gym or a personal trainer if you are unfamiliar with any of the exercises.

To calculate your maximal heart rate: 220 – age. Multiply this number by .85 to calculate 85% of maximal heart rate. Example for a 40 year old: 220 – 40 = 180 max heart rate. 180 x .85 = 153 beats per minute.

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