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    RP GymFree Orientation 1 4

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    Sven Pham
    1. The document provides instructions for starting a 5-week dumbbell training program. It explains that each week focuses on a different aspect: Week 1 introduces the program format, Week 2 has participants personalize their dumbbell weight, and Weeks 3-5 progressively increase the number of repetitions of exercise combinations ("combos") performed each session. 2. The program involves performing two lifts ("Lift A" and "Lift B") back-to-back as a "combo" without rest in between. Participants record the number of repetitions for each lift to determine if they should increase, decrease, or keep their dumbbell weight the same for the next week. 3. Pro

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    RP GymFree Orientation 1 4

    Uploaded by

    Sven Pham
    381 views1 page
    1. The document provides instructions for starting a 5-week dumbbell training program. It explains that each week focuses on a different aspect: Week 1 introduces the program format, Week 2 has participants personalize their dumbbell weight, and Weeks 3-5 progressively increase the number of repetitions of exercise combinations ("combos") performed each session. 2. The program involves performing two lifts ("Lift A" and "Lift B") back-to-back as a "combo" without rest in between. Participants record the number of repetitions for each lift to determine if they should increase, decrease, or keep their dumbbell weight the same for the next week. 3. Pro

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    1. The document provides instructions for starting a 5-week dumbbell training program. It explains that each week focuses on a different aspect: Week 1 introduces the program format, Week 2 has participants personalize their dumbbell weight, and Weeks 3-5 progressively increase the number of repetitions of exercise combinations ("combos") performed each session. 2. The program involves performing two lifts ("Lift A" and "Lift B") back-to-back as a "combo" without rest in between. Participants record the number of repetitions for each lift to determine if they should increase, decrease, or keep their dumbbell weight the same for the next week. 3. Pro

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    381 views1 page

    RP GymFree Orientation 1 4

    Uploaded by

    Sven Pham
    1. The document provides instructions for starting a 5-week dumbbell training program. It explains that each week focuses on a different aspect: Week 1 introduces the program format, Week 2 has participants personalize their dumbbell weight, and Weeks 3-5 progressively increase the number of repetitions of exercise combinations ("combos") performed each session. 2. The program involves performing two lifts ("Lift A" and "Lift B") back-to-back as a "combo" without rest in between. Participants record the number of repetitions for each lift to determine if they should increase, decrease, or keep their dumbbell weight the same for the next week. 3. Pro

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    STARTING YOUR PROGRAM!

    1 WEEK 1: GET STARTED!

    1. Start Week 1 of your program with 5 pound dumbells for all


    lifts. Note: This program is designed for 5 pound, 12.5 pound
    or 20 pound dumbbells.

    2. Each of your exercises - aka “combos” - will be composed of 2


    lifts: Lift A & Lift B. You will do these lifts (A & B) back to back,
    repeating Lift A until you cannot do any more repetitions of it
    with good form. Make a mental note of how many times you
    were able to do Lift A this week.

    3. Once you’ve done as many of Lift A as you can, go right into Lift
    B, without stopping to rest. Like lift A, do lift B until you cannot
    do any more repetitions of it with good form. Jot down how
    many times you were able to do Lift A and Lift B this week.
    WATCH YOUR GUIDE,
    4. Then, rest 30 seconds before starting the next combo. MELODY, STEP YOU
    5. Repeat steps 1-4 above for each of your combos on each THROUGH YOUR PROGRAM!
    of your workout days. Make sure to follow rest instructions
    between workout days, which will appear at the top and
    bottom of each day’s exercise sheet.

    WEEK 2: PERSONALIZE WEEK TO WEEK:


    2 YOUR DUMBBELL WEIGHT! 3 INCREASE COMBO ROUNDS!

    1. Before you start Week 2, review how many times you Progressing through your program week to week is easy:
    did each lift in Week 1.
    1. Do each combo only once on each training day of
    2. If you were able to do more than 30 repetitions of any Week 1
    lift last week, increase your dumbbell weight to 12.5
    pound dumbbells 2. Do each combo 2x on each training day of Week 2

    3. If you were not able to do at least 5 repetitions in Week 3. Do each combo 3x on each training day of Week 3
    1, do that same movement without any weights in Week
    2. Then, try again with the 5lb weights in Week 3 (and 4. Do each combo 4x on each training day of Week 4
    increase or decrease weight from there).
    5. Do each combo 5x on each training day of Week 5
    4. Repeat steps 1-3 above each week of your program,
    and increase or decrease the dumbbell weight you 6. Do each combo only once - that’s right! - on each
    use for each lift based on last week’s results. Use the training day of Week 6! This is your hard-earned
    guide below as a refresher when assessing last week’s recovery week: GREAT JOB on finishing one cycle of
    progress! your program!
    IF YOU CAN DO THE
    IF YOU CAN DO THE 7. To keep training, you can repeat this program by going
    MOVEMENT LESS THAN 5 TIMES back to Week 1! Just continue to increase your weights
    MOVEMENT OVER 30 TIMES
    INCREASE DECREASE when you can do any lift > 30x with the weights you’re
    DUMBBELL WEIGHT using! If you can do a number of lifts > 30x with 20lb
    DUMBBELL WEIGHT
    dumbbells, congratulations - you’re strong enough to
    5. Remember: Doing each lift with good form is ALWAYS graduate from your at-home training program and hit
    more important than the number of times you can do it! the gym! Check out our Female Physique Training
    Templates to guide you from here on out!

    CLICK HERE FOR FAQS

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