Repetitions And Intensity
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EIGHT WEEK EXERCISE PROGRAM - RALPH JOHN OVERVIEW OF EXPECTED REPS PER EXERCISE, PER EXERCISES Bench Flys (Freeweights & Bench) Bicep Curls (Freeweights) Cable Flys (Machine) Calf Raise (Machine) Crunches (Body Only) Dumbell Press (Freeweights & Bench) Elliptical (Machine) Walking (Body Only) Jump Rope (Equipment) Lateral Pull Down - Front (Machine) Leg Curls (Machine) Leg Extensions (Machine) Leg Press (Machine) Lunges (+Freeweights) Pec-Deck (Machine) Seated Cable Row (Machine) Squats (+Freeweights/Equipment) Treadmill (Machine) Tricep Dips (Bench) Vertical Chest Press (Machine)
The boxes highlighted in yellow indicates that the duration/reps do not c The boxes highlighted in blue indicates that the duration/reps do not cha
T WEEK EXERCISE PROGRAM - RALPH JOHNSTON. EW OF EXPECTED REPS PER EXERCISE, PER SESSION. WEEK 1&2 - HIGH REPS, LOW WEIGHT 2x 12 reps 2x 12 reps 20 reps 20 reps 20 reps 2x 12 reps 25 minutes Find 30 10 minutes 20 reps 20 reps 20 reps 20 reps 20 reps + 10 weighted 20 reps 20 reps 20 reps + 10 weighted 25 minutes 15 reps 20 reps
WEEK 3&4 - HIGH REPS, MEDIUM WEIGHT 2x 12 reps 2x 12 reps 20 reps 20 reps 20 reps 2x 12 reps 25 minutes Find 30 10 minutes 20 reps 20 reps 20 reps 20 reps 20 reps + 10 weighted 20 reps 20 reps 20 reps + 10 weighted 25 minutes 15 reps 20 reps
w indicates that the duration/reps do not change, due to the nature of the exerc ndicates that the duration/reps do not change, however the resistance/speed w
THIS SECTION IS DEPENDENT ON THE RESULTS OF THE REASSESSMENT
SATURDAY WEEK 4 WEEK 5&6 - LOW REASSESSME HIGHER WEIGHT NT
REPS, WEEK 7&8 - LOW REPS, HIGHER WEIGHT 2x 8 reps 2x 5 reps 2x 8 reps 2x 5 reps 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 2x 8 reps 2x 5 reps 25 minutes 25 minutes Find 30 Find 30 10 minutes 10 minutes 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 20 reps + 6 weighted 20 reps + 6 weighted 12 reps 10 reps 12 reps 10 reps 20 reps + 10 weighted 20 reps + 10 weighted 25 minutes 25 minutes 15 reps 15 reps 12 reps 10 reps
e nature of the exercise. he resistance/speed will increase over the course of the program.
The boxes highlighted in yellow indicates that the duration/reps do not c The boxes highlighted in blue indicates that the duration/reps do not cha
T WEEK EXERCISE PROGRAM - RALPH JOHNSTON. EW OF EXPECTED REPS PER EXERCISE, PER SESSION. WEEK 1&2 - HIGH REPS, LOW WEIGHT 2x 12 reps 2x 12 reps 20 reps 20 reps 20 reps 2x 12 reps 25 minutes Find 30 10 minutes 20 reps 20 reps 20 reps 20 reps 20 reps + 10 weighted 20 reps 20 reps 20 reps + 10 weighted 25 minutes 15 reps 20 reps
WEEK 3&4 - HIGH REPS, MEDIUM WEIGHT 2x 12 reps 2x 12 reps 20 reps 20 reps 20 reps 2x 12 reps 25 minutes Find 30 10 minutes 20 reps 20 reps 20 reps 20 reps 20 reps + 10 weighted 20 reps 20 reps 20 reps + 10 weighted 25 minutes 15 reps 20 reps
w indicates that the duration/reps do not change, due to the nature of the exerc ndicates that the duration/reps do not change, however the resistance/speed w
THIS SECTION IS DEPENDENT ON THE RESULTS OF THE REASSESSMENT
SATURDAY WEEK 4 WEEK 5&6 - LOW REASSESSME HIGHER WEIGHT NT
REPS, WEEK 7&8 - LOW REPS, HIGHER WEIGHT 2x 8 reps 2x 5 reps 2x 8 reps 2x 5 reps 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 2x 8 reps 2x 5 reps 25 minutes 25 minutes Find 30 Find 30 10 minutes 10 minutes 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps 10 reps 20 reps + 6 weighted 20 reps + 6 weighted 12 reps 10 reps 12 reps 10 reps 20 reps + 10 weighted 20 reps + 10 weighted 25 minutes 25 minutes 15 reps 15 reps 12 reps 10 reps
e nature of the exercise. he resistance/speed will increase over the course of the program.
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