Body Building (Hypertrophy)
(ACSM Med Science & Sports Exercise. 2009)

***Recommended for advanced participants only, previous experience essential. Minimum 6 weeks of Muscular Endurance followed by 6 weeks Strength is advised.

3-4 x week leaving 48 hours between resistance training sessions, alternating sessions A & B

5 minutes Low intensity CV warm up, Cycle, x-train or walk gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
Begin with Joint mobilisation – 20 reps of Deadlift, clean & press with empty barbell or light dumbbells

Then choose Routine A or B (Alternating)

ROUTINE A

Routine A – 3-6 sets of 6-12 Reps typically 2s lift: 4s return

***Fatigue to be hit within the rep range (in correct form) , participant should not be able to perform any more reps of the given exercise, if they do, weight to increased by 5-10% on the following set)***

Barbell Squats
Leg extension
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Weight Loss & prevention of weight re-gain (February 2009 ACSM Medicine & Science in Sports & Exercise®)

4-5 x weekly 60mins moderate intensity 55-69%MHR (>250mins weekly)

5 minutes Low intensity CV warm up, Cycle (STATIONARY BIKE), x-train (CROSS TRAINER) or walk (TREADMILL) gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
30 minutes continuous CV @ 55-69% MHR choosing from ; Treadmill (TREADMILL), Bike (STATIONARY BIKE), X-trainer (CROSS TRAINER), Step ups (STEP UPS). Then choose Routine A or B (Alternate days)

ROUTINE A

1 set of 8-10 Reps, 6 seconds per Rep, typically 2s lift: 4s return

Stability Ball Squats
Stability Ball Lunges
Leg Extension
Lying Hamstring Curl
Bench Press
Press ups – narrow hand position
Pec Flyes
Tricep barbell extensions

ROUTINE B

1 set of 8-10 Reps, 6 seconds per Rep, typically 2s lift: 4s return

Lat Pull Down
Seated Row underhand (Image not available)
Seated row overhand (Image not available)
Shoulder Press
Lateral Raise
Front Raise
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