Exercise Categories
Posted by Jessica Kiernan on 10th May 2015
Category 1
2-3 Days per week
30-60 min/session
1 Exercise per muscle group
2 Work sets
12-15 Repetitions
Total Body (Chest, Back, Shoulders, Quadriceps, Hamstrings, Biceps, Triceps, Calves, Core)
- oBody Weight
- oDumbbells
- oBands
- oMachines
Category 2
2-4 Days per week
30-60 min/session
2 Exercises per muscle group
2 Work sets
10-12 Repetitions
- oUpper / Lower
- oPush / Pull
Category 3
3-6 Days per week
45-60 min/session
2 Exercises per muscle group
3 Work sets
8-12 Repetitions
- oChest, Shoulders, Triceps / Legs / Back, Biceps
- oChest, Back / Legs / Shoulders, Arms
- oChest, Arms / Legs / Back, Shoulders
Category 4
4-Days per Week
60 min/session
Compound movements: 3 Exercises, 3-4 Work Sets
Isolated movements: 2 Exercises, 2-3 Work Sets
6-12 Repetitions
- oChest, Triceps / Back, Trapezius / Shoulder, Biceps / Legs, Core
- oChest, Biceps / Back, Trapezius / Shoulder, Triceps / Legs, Core
5-Days per Week
60 min/session
3-4 Exercises per muscle group
3-4 Work sets
6-12 Repetitions
- oChest / Back / Shoulders / Arms / Legs
- oChest, Shoulders / Back / Arms / Legs / Core
6-Days per Week
60 min/session
3-4 Exercises per muscle group
3-5 Work sets
6-12 Repetitions
- oChest / Back / Shoulders / Arms / Core / Legs
- oChest / Back / Shoulders / Biceps / Triceps / Legs
- oChest, Triceps / Back, Biceps / Legs (Repeat Cycle)
- Super sets may be implemented in Category 2
- Drop sets may be implemented in Category 3