BACK SQUAT
BENCH PRESS
SINGLE ARM ROW
MILITARY PRESS
SIT-UPS
BACK SQUAT
BENCH PRESS
SINGLE ARM ROW
MILITARY PRESS
DUMBBELL SHRUGS
SIT-UPS
BACK SQUAT
SINGLE LEG DUMBBELL CALF RAISE
BENCH PRESS
CHEST FLY
SINGLE ARM ROW
BENT OVER ROW
MILITARY PRESS
DUMBBELL SHRUGS
SIT-UPS
BACK SQUAT
SINGLE LEG DUMBBELL CALF RAISE
BENCH PRESS
CHEST FLY
SINGLE ARM ROW
BENT OVER ROW
MILITARY PRESS
DUMBBELL SHRUGS
BICEP CURL
LYING DUMBBELL TRICEP EXTENSION
SIT-UPS

This is the ForceFit suspension plan. You will need to do 4 days a week. (2 days on, 1 day off then another 2 consecutive days.) Each day you will have to do a mobility session, lasting around 10 minutes in the form of a circuit, so you will perform each exercise back to back once with minimal rest. You will then move onto the strength session which is in the same format as the mobility which is broken down into 3 circuits. Perform each circuit once, rest and then move onto the next.

This whole workout plan is based around using suspension straps and each day will take you around 45 minutes to complete.

Suspension training is a form of resistance training that is based around bodyweight exercises in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension training develops physical strength while using functional movements and dynamic positions.

For weeks 1-2 & 3-4, you will need to complete this workout twice a week. We recommend day one (Monday) and day 4 (Thursday). These sessions will take around 20 – 25 minutes to complete.

For weeks 5-7 & 8-10, you will need to complete this workout three times a week. We recommend day one (Monday), day 3 (Wednesday) and day 5 (Friday).

These session will take around 35 – 45 minutes to complete.

So once you have performed this workout session you will need to allow your body 48 to 72 hours to recover before repeating this workout again.

A good reputation amount to aim towards is 10 (unless it says ‘fail’ and this means until you cannot do anymore) but you can perform between 6 and 12 for each exercise in a controlled and SLOW manor with full range of movement, so that you are training the whole muscle. If you cannot perform 6 then decrease the weight or if you are finding 12 too easy then increase the load. You will then have a one minute break in between each set.

You are looking to exhaust your muscles so please pick an appropriate weight.

This is s beginners workout plan to specifically build muscle and size, and is one of the quickest ways to build muscle and size. This is done putting the desired muscle under a heavy load and then physically exhausting that muscle until you cannot perform another repetition.

EQUIPMENT

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