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    Descending Set Training

    Uploaded by

    Shaun Tyler
    The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

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    Descending Set Training

    Uploaded by

    Shaun Tyler
    13 views4 pages
    The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

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    The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    13 views4 pages

    Descending Set Training

    Uploaded by

    Shaun Tyler
    The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Day 1: Descending Set Training 1

    Exercise Distance / Time


    X-trainer 10mins steady state
    Exercise Reps Rest Weight & Actual Reps
    Walking Lunges 24 60secs 5kg
    Exercise Reps Rest Weight & Actual Reps 20 60secs 6kg
    Chest Press 12 60secs 20kg 16 60secs 7kg
    10 60secs 25kg
    8 60secs 27.5kg

    Comments:

    Exercise Reps Rest Weight & Actual Reps


    Leg Press 12 60secs 70kg
    10 60secs 80kg
    8 60secs 80kg

    Exercise Reps Rest Weight & Actual Reps


    Low row 12 60secs 20kg
    10 60secs 25kg
    8 60secs 30kg

    Exercise Reps Rest Weight & Actual Reps


    Leg Ext 12 60secs 30kg
    10 60secs 30kg
    8 60secs 35kg

    Exercise Reps Rest Weight & Actual Reps


    Dips 12 60secs Feet Straight
    10 60secs Feet on bench
    8 60secs Feet on bench +10kg
    Day 2: Power Walk Day 3: Descending Set Training 2

    Exercise Distance / Time Exercise Distance / Time


    Outdoor Power Walk 60minutes of power X-trainer 10mins steady state
    or on the Treadmill walking. Undulating
    terrain if you can.
    Exercise Reps Rest Weight & Actual Reps
    Shoulder 12 60secs 15kg
    Comments: Press 10 60secs 20kg
    8 60secs 25kg

    Exercise Reps Rest Weight & Actual Reps


    Leg Press 12 60secs 70kg
    10 60secs 80kg
    8 60secs 80kg

    Exercise Reps Rest Weight & Actual Reps


    Cable Biceps 12 60secs 7.5kg
    10 60secs 10kg
    8 60secs 10kg

    Exercise Reps Rest Weight & Actual Reps


    Leg Curls 12 60secs 25kg
    10 60secs 30kg
    8 60secs 35kg
    Exercise Reps Rest Weight & Actual Reps
    Lat 12 60secs 15kg Day 4: Spin Class
    pulldown 10 60secs 20kg
    8 60secs 25kg Exercise Distance / Time
    Spin Class or
    90minutes outdoor
    bike ride
    Exercise Reps Rest Weight & Actual Reps
    Walking Lunges 24 60secs 5kg Comments:
    20 60secs 6kg
    16 60secs 7kg

    Comments:
    Day 5: Hill Work

    Exercise Distance / Time


    X-trainer 40mins hill program level
    8

    Comments:

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