Willies Workout Program
Building Muscle
| Lifts | Sets | Reps | Seconds |
Upper Body 80%
| 3 | 4 to 6 | 2 up 4 down |
Lower Body 80%
| 6 to 8 | 2 up 4 down |
- The Lifts above are only a suggestion. Work with your trainer to develop a program that will fit your goals and desires.
- This is a 10 week program designed for Muscle growth and strength. Proper diet, and rest are essential for this program. The body will need a 48 hour rest between workouts. BCAA, Arginine, Glutamine should be added to this workout program.
- Breathing the right way when lifting is very helpful for muscle development. Exhale when you push, take deep breath as you resist, 2 sec. up exhale, inhale 4 sec. down. You lift for 36 seconds upper body and about 36-48 seconds lower body rest for 2 minutes. Lift off time, follow proper lifting techniques. Make sure you have a spotter when lifting.
- The goal here is to just to tear the muscle, over training defeats the purpose of this program.
Strength Building
| Lifts | Sets | Reps | Seconds |
Upper Body 70%
| 3 | 10 | 3 up 3 down |
Lower Body 70%
|
- The Lift exercises above are only a suggestion. Work with your trainer to develop a program that will fit you goals and desires. Add amino acid with supplements to enhance your growth potential.
- This is a 10 week program designed to Build strength and Endurance. Proper diet and cardiovascular training should be part of this program.
- The body needs to rest 48 hours between working out. - muscle rest is important.
- Breathing the right way when lifting is very helpful for muscle development. Exhale when you push-take deep breath as you resist, 3 up exhale, inhale 3 down.
- You lift for 1 minute rest for 2 minute. Lift off time, follow proper lifting techniques. Make sure you have a spotter when lifting. The third set will build your endurance.
- Remember the Big 5. Hydration, Stretching, and Rest are all parts of this workout program. L Arginine, L Glutamine, and BCAA will be very beneficial to this program.
Cutting Muscle
| Lifts | Sets | Reps | Seconds |
Upper Body 60%
| 3 | 15 | 2 up 2 down |
Lower Body 60%
|
- The lift exercises above are only a suggestion. Work with your trainer to develop a program that will fit you goals and desires - add supplements that might help you in your goals.
- This is a 8 week program designed to lean the body down and show the definition of muscle, proper diet and cardiovascular training should be part of this program.
- The body need 48 hour between working out the muscles rest is important.
- Breathing the right way when lifting is very helpful for muscle development. Exhale when you push - take deep breath as you resist, 2 up exhale, inhale 2 down.
- Lift for 1 minute - rest for 2 minute. Lift off time, follow proper lifting techniques.
- Remember the Big 5. Hydration, Stretching, and Rest are all parts of this workout program. L Carnitine will help you in burn fat off the body. BCAA will help you recover and decrease muscle. Ask your trainer for more details.
