WY

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PT Session Plan
 WORKOUT
GUIDE
Introduction / Structure
Complete Warm-up exercises before every session.

Complete workout exercises in numerical order. So

complete each stated set or super sets (e.g. 1 & 1a)
before moving onto the next numbered exercise.

Perform weight training exercises at a challenging

weight/resistance to where you can just about complete
the stated number of reps. Unless exercise is stated as
complete to failure.

When a weight or resistance becomes to easy (at the

point where you can complete all stated reps of the
exercise comfortably and perform additional) increase
the weight slightly until the exercise returns to the initial
difficulty. Or increase the time under tension by 5-10
seconds.

Once workout is completed perform appropriate cool

down stretches stretches.

Workout 'A' can be completed either directly after the

main workout or at a separate time of day.
 WARM-UP

EXERCISE REPS TEMPO

1. Dynamic Movements /
3-5min Moderate
Stretches as needed
 PT SESSION
PLANS
WEIGHT/RESISTANCE - LIGHT/MODERATE
DURATION - 45-60MIN (AVERAGE/ESTIMATED)
TYPE - FITNESS, HYPERTROPHY & STRENGTH

Workout 1
Full Body Strength and Conditioning
EXERCISE REPS SETS REST TEMPO
1. Dumbbell Bench Press 8-10 3-4 N/A Regular
1a. Single Arm Rows 10(es) 3-4 120sec Regular
2 Dumbbell bicep curls 12 3 N/A Slow

3. Seated arnold press 12 3 90sec Fast

4 Kettlebell Clean and Press 10(es) 3 30sec Power

4a Kettlebell Swings 15-20 3 90sec Regular

5 Deadlift 8-10 3 120sec Regular

Burnout Circuit - Optional

CIRCUIT 2:1 2 ROUNDS REPS REST TEMPO
1. Eccentric pull ups 12(es) 15sec Moderate

2. Tricep Dips 12 15sec Moderate

3 AMRAP 15sec Moderate

 COOL-DOWN
Length - 5-10 minutes

EXERCISE REPS TEMPO

1. General Dynamic Movements 3min Moderate

2. General Static Stretches 3min

KEY / TERMINOLOGY

1 - 1a - Super Set - Complete 2 exercises (e.g. 1 & 1a)

one after the other with no rest in-between

DSF - Drop Set Finish - After the last set of the

stated exercise reduce the weight by at least 20%
and repeat another set to failure

OPT - Optional Exercise / Alternate Exercise

BB / DB / RB- Barbell / Dumbbell / Resistance

Band

Fail - As many reps as possible