Health and Fitness Program
| So you’ve discovered your Workout Philosophy and have chosen the Health and Fitness Program. Very Intelligent. Your workout goals are focused on gaining stamina and endurance. The keys for this type of workout are that your repetitions are relatively high, your weights are relatively light, and your rest periods are around 30 – 45 seconds. You will be performing 1-2 very light warm-up sets before each exercise and then three regular weight working sets. |  |
Here is Your Intelligent Workout Plan -
Push Press – 2 Warm-up sets followed by three sets of 12-15 repetitions
Squat – 1 Warm-up set followed by three sets of 12-15 repetitions
Incline Dumbbell Press – Warm-up set with three sets of 12-15 repetitions
Deadlift – 1 Warm-up set followed by three sets of 12-15 repetitions
Plank – Three sets of a 20-30 second hold
You should be using a weight where you are able to get at least twelve reps but more than fifteen would be too hefty. If you find yourself able to get to fifteen easily then it is time to bump the weight up so twelve reps is doable but fifteen is not.
Onto Step Four: Eating For Energy