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Descending Set Training

The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

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Shaun Tyler
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
19 views

Descending Set Training

The document outlines a 5 day training plan with exercises and sets. Day 1 and 3 include descending set training on various machines and bodyweight exercises. Day 2 includes a 60 minute power walk. Day 4 is a spin class or 90 minute bike ride. Day 5 focuses on hill work on the x-trainer.

Uploaded by

Shaun Tyler
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Descending Set Training 1

Exercise Distance / Time


X-trainer 10mins steady state
Exercise Reps Rest Weight & Actual Reps
Walking Lunges 24 60secs 5kg
Exercise Reps Rest Weight & Actual Reps 20 60secs 6kg
Chest Press 12 60secs 20kg 16 60secs 7kg
10 60secs 25kg
8 60secs 27.5kg

Comments:

Exercise Reps Rest Weight & Actual Reps


Leg Press 12 60secs 70kg
10 60secs 80kg
8 60secs 80kg

Exercise Reps Rest Weight & Actual Reps


Low row 12 60secs 20kg
10 60secs 25kg
8 60secs 30kg

Exercise Reps Rest Weight & Actual Reps


Leg Ext 12 60secs 30kg
10 60secs 30kg
8 60secs 35kg

Exercise Reps Rest Weight & Actual Reps


Dips 12 60secs Feet Straight
10 60secs Feet on bench
8 60secs Feet on bench +10kg
Day 2: Power Walk Day 3: Descending Set Training 2

Exercise Distance / Time Exercise Distance / Time


Outdoor Power Walk 60minutes of power X-trainer 10mins steady state
or on the Treadmill walking. Undulating
terrain if you can.
Exercise Reps Rest Weight & Actual Reps
Shoulder 12 60secs 15kg
Comments: Press 10 60secs 20kg
8 60secs 25kg

Exercise Reps Rest Weight & Actual Reps


Leg Press 12 60secs 70kg
10 60secs 80kg
8 60secs 80kg

Exercise Reps Rest Weight & Actual Reps


Cable Biceps 12 60secs 7.5kg
10 60secs 10kg
8 60secs 10kg

Exercise Reps Rest Weight & Actual Reps


Leg Curls 12 60secs 25kg
10 60secs 30kg
8 60secs 35kg
Exercise Reps Rest Weight & Actual Reps
Lat 12 60secs 15kg Day 4: Spin Class
pulldown 10 60secs 20kg
8 60secs 25kg Exercise Distance / Time
Spin Class or
90minutes outdoor
bike ride
Exercise Reps Rest Weight & Actual Reps
Walking Lunges 24 60secs 5kg Comments:
20 60secs 6kg
16 60secs 7kg

Comments:
Day 5: Hill Work

Exercise Distance / Time


X-trainer 40mins hill program level
8

Comments:

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