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Weight lifting tracker template excel3/10/2024 ![]() ![]() ![]() Q5: I have tested my 10 rep maxes for each exercise. Is this routine appropriate for me?Ī: All Pro designed this routine with EXACTLY you in mind. Q4: I have never lifted before and I am completely out of shape. This is possibly the single most important thread you can read over here – if you will only read on thread, let it be that one. If you have any questions regarding diet, ask them in that thread. To understand this, visit this thread: and make sure to read and understand the entire first post by Emma. There is no way around this, and you will not be able to avoid having to do some simple calculations if you want results. However, to actually build that muscle, you need to eat at a calorie surplus (consume more calories than you burn). Stiff Legged Deadlifts: work-set, work-setĬalf Raises: work-set, work-set Q3: Will I gain muscle mass on this routine?Ī: despite what you may think, gaining muscle mass is not just about lifting weights the training is just a catalyst, which will create the conditions necessary for new musclee to be built. Squats: warm-up, warm-up, work-set, work-setīench Press: warm-up, warm-up, work-set, work-setīent Over Row: warm-up, warm-up, work-set, work-set Here is a blue-print for all the sets you should be doing, in that order: In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) – the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. 2.16 Q17: How do I know if I am a “Beginner” or not?Īll Pro Simple Beginner Routine Program SpreadsheetĪll Pro Simple Beginner Routine | All Pro Simple Beginner Routine Program FAQ Q1: So how many sets am I doing exactly?Ī: You are doing exactly 2 work-sets for each exercise.2.15 Q16: So I have managed to complete all reps for all exercises on all workouts, except for the overhead press… I only managed to get 11 reps on the second work-set of week 5 heavy day for those… can I bump the weight up anyway for the next cycle? I mean come on, I only missed one rep… pretty please?.How much should I increase my weights for those exercises? 2.14 Q15: So I managed to complete all reps for both work-sets for all exercises on my “test day” (heavy day of week 5).2.13 Q14: I missed my medium training day due to. ![]() 2.12 Q13: Can I use dumbbells instead of a barbell to perform the exercises in this routine?.2.11 Q12: Can I substitute any of the exercises in this routine for other exercises?.2.10 Q11: Are there any videos that show how each exercise should be performed?.2.9 Q10: What type of ab workouts should I do?.2.8 Q9: what type of extra cardio should I do?.2.7 Q8: Why are there no regular Deadlifts in this routine, only stiff-legged deadlifts? I feel like a boss doing deadlifts.Can I add in those exercises into the routine? 2.6 Q7: I like doing pull-ups, push-ups, and standing on my head.2.5 Q6: there is no triceps exercise in this routine, what gives?.I have already completed two full weeks of the first cycle, and the weights seem too low for me, I feel like I could lift much more! Should I increase the weight? 2.4 Q5: I have tested my 10 rep maxes for each exercise.2.3 Q4: I have never lifted before and I am completely out of shape.2.2 Q3: Will I gain muscle mass on this routine?.2.1 Q1: So how many sets am I doing exactly?.2 All Pro Simple Beginner Routine Program FAQ.1 All Pro Simple Beginner Routine Program Spreadsheet.Powerlifting Meets Near Me (Biggest List, Daily Updates).Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.
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