Workout Matrix

Vary your sets from 1-3 per exercise and keep your repetition range from 12-50 (or higher if you want a real challenge). If you choose to perform 1 set for an exercise, give an all-out effort or a high level of effort. This means don’t just stop at a prescribed number, work until you lose form. If you choose to do multiple sets (2 or 3), make sure your last set is a hard effort – using the same guidelines prescribed as for one-set training. Whatever you’re doing, go for those extra couple uncomfortable reps and make your training purposeful!

You MUST strive to keep your workouts down to 30 minutes or less so move quickly between exercises so your cardiovascular system benefits as well as your strength. Always use controlled speeds of motion and work through a full range of motion when possible to work the muscles fully. Static movements are fine as well but can be implemented as a secondary means of variety and overload.

At each workout you must focus on 5 major movements that are “compound” exercises: 1 for lower body, 2 pushing and 2 pulling movements. You must also include work for the lower back, abs, calves, grip muscles and arms if you like. Aim to complete about 12 total sets for your whole body at each workout.

Choose one exercise from the following categories at each workout. Make sure to mix things up and not duplicate the exercises all the time. There are many variations to exercises and they should be carefully tested to see how they work for you (keeping in mind the guidelines of: is it safe, efficient and effective for me). For instance, if you choose to squat you can do so by using a barbell, dumbbells, sandbag, kettlebell or stones. If you wanted to do rows you could use a barbell, dumbbell, kettlebell or your own bodyweight. Just because one exercise works well for someone else does not mean it will work for you, so experiment and learn.

Pick 1 Compound Leg Movement (exercises that work the legs and hip muscles): Leg Press, Squat or Lunge

Pick 2 Pushing Movements (exercises that generally work the muscles of the shoulders, chest and triceps): Dips, Shoulder Press, Chest Press, Upright Rows, Pushups

Pick 2 Pulling Movements (exercises that are aimed at working the back, biceps and forearm muscles): Pull-ups/Chins, Rows, Pulldowns, Shrugs, Rope Climbing, Stone or Sandbag Lifting

Fill in the rest of your workouts with some type of Curls (machine, dumbbell, sandbag) Calves (seated or standing), Low Back (low back machine or back/hip raise) and Abs

This is just a very condensed cookie-cutter game plan that can be utilized by many people – especially if they have the experience and knowledge of how to apply these tried and true methods.

Fred Fornicola
908.433.4542