LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
 
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com

Bonnie D. Training at BSFC

​

Strength Training: The Right Way

The goal of my strength training program will be to develop overall muscular

strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.

 

Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.

​

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.

​

You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.

 

Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.

 

When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.

 

Chart your progression, allow ample time to rest and recover between workouts. You should change your workout every 8-10 weeks to prevent overtraining and monotony.

 

Use the following protocols for the progressive weight training exercises listed. For best results, perform each progressive weight training workout 3 times a week a “minimum” 60 minutes each day, giving the muscle group trained 1 day rest in between training days. You may stretch before, during and after each exercise and or days off. Cardio may be performed “after” strength training and/or on off days. 

​

PROTOCOLS

​

SIX SHOOTERS Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resist) rep. 

​

12/12's

12 regular controlled speed reps. Hold the 12 rep in the most difficult position for a 12 second count.

Goal is 5 consecutive sets in a row

​

​

10-8-6-8-10

Manual Speed

Pick a weight. You should feel challenged/difficult on each of the reps performed.

Weight x 10 reps

Add weight x 8 reps

Add weight x 6 reps

Remove weight x 8 reps

Remove weight x 10 reps

​

​

​

WORKOUT #1

LEGS & CHEST

You may alternate muscle groups. Perform 1 exercise for legs, the 1 exercise for chest.  Make sure you complete all exercises listed. Please train a minimum of 1 hour each session. If you exceed 1 hour, continue.

​

LEGS

Hip Adductors (Inner Thigh)

Six Shooter Protocol

Lie back on mat, face up, arms out to the side, legs straight up above chest.

Separate legs (4 count out). Bring legs back together (2 count in).

(2) ankle weights each leg x 18 reps

​

12/12's 

(1) ankle weight on each leg x 12 reps

​

Hip Abductors on Mat

(Six Shooter Protocol)

Muscles worked: Outer Thigh (major), Glutes (secondary)

Lie down on mat in side lying position, rest head on floor or arm. Bend bottom leg. Keep top leg straight throughout.

Raise leg up (2 count up) Lower back down to starting position (4 count down) without touching other leg.

(2) ankle weights each leg x 18 reps each leg

​

12/12's

(1) ankle weight on each leg x 12 reps

​

Single Leg Bridge (Works Glutes, Hamstrings, Abs)

Six Shooter Protocol

Lie face up on mat, push off both heels to elevate hips off mat. Elevate left leg next to right knee. Keep left leg straight throughout.

Lower Hips (4 count down) Raise Hips (2 count push)

(lower hips only, do not touch mat) IMPORTANT TO PUSH OFF THE HEEL WITH THE WHOLE FOOT ON MAT.

Switch legs

(2) ankle weights each leg x 18 reps each leg

​

12/12's

(1) ankle weight on each leg x 12 reps

​

Double Leg Bridge (Perform this exercise at end of leg workout)

Push off both heels at one time.

Hold 15 pound DB on hips x 18 reps

​

12/12's

15 pound DB x 12 reps

​

Life Fitness Leg Extension Machine

Six Shooter Protocol

Adjust seat so knees line up with pivot point on pad you will push off. 

Adjust ankle roller pad where ankle and foot come together.

Keep back against seat, hold handles on side of machine.

45 pounds x 18 reps

​

12/12's

35 pounds x 12 reps

​

Standing Quad Stretch 15-30 seconds each leg.

Hold ankle not foot. Keep knees together throughout

​

Life Fitness Machine Leg Curl

Six Shooter Protocol

Adjust seat so pad (pad that holds your knee down) is behind your knee when sitting.

Adjust ankle roller pad to the back of the ankle.

Keep back against back rest. Hold handles.

45 pounds x 18 reps

​

Life Fitness Leg Curl Machine

12/12's

30 pounds

3 sets 12 reps, hold 12th rep all the way in/engaged/squeeze hamstring for 12 seconds

​

Calf Raises on Life Fitness Machine Leg Press

Position 1/3rd of feet on lower portion of "press board". 

Keep legs straight throughout.

Lower heels. (4 count down) Press back up to tip toe position (2 count push)

20 pounds x 18 reps

​

Straight Leg Dead Lift

(2) 15 pound DB's x 18 reps

​

STRETCH

​

Hurdle, Butterfly, Straight Leg, Split

Hold each position 30 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

​

Walking Inch Worms (Did not perform)

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep legs straight) up to hands using small 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 sets

​

CHEST

​

Life Fitness Chest Press Machine

Six Shooter Protocol

Position seat so handles are just below chin when using.

Adjust Range of motion to your comfort level.

Keep elbows up throughout movement to isolate chest muscles.

Bring handles back until you feel chest muscles stretch, not shoulder blades. 

Do not arch back, Engage abs and push low back into back rest.

30 pounds x 12 reps (Use 5 pound add on weight located near cable pull down machine)

​

12/12's

10 pounds x 12 reps

3 sets - Hold the 12th rep half way back or all the way out keeping elbows locked in the bent position after each 12th rep.

​

Smith Machine Chest Press on Incline Bench

Six Shooter Protocol

Adjust flat bench 45 degrees

Position bench under bar so bar lines up at upper chest when using.

Place self spotter into position for safety (2nd bracket from bottom).

Hold bar between outside lines with small finger.

Keep elbows back toward mirror to isolate chest.

Do not arch back. Engage abs and push low back into bench.

Load 15 pounds to bar x 12 reps

​

12/12's

10 pounds x 12 reps

3 sets - Hold the 12th rep half way down after each 12th rep.

​

Dumbbell Chest Press on Flat or Incline Bench

(2) 12 pound DB's x 12 reps

​

12/12's

(2) 10 pound DB's x 12 reps

3 sets - Hold the 12th rep half way down after each 12th rep

​

Dumbbell Chest Fly on Flat or Incline Bench

Keep palms in, elbows locked in the bent position.

Perfiorm movement like you are reaching around a swiss ball placed on top of your chest.

(2) 10 pound DB's x 12 reps

​

12/12's

(2) 8 pound DB's x 12 reps

3 sets - Hold the 12th rep half way down after eah 12th rep

​

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Strap Handles will be at 2 positions. 

Position (L)=Long 

Position (S)=Short

​

Chest Press (L) (ADJUST YOUR ANGLE ACCORDINGLY TO COMPLETE SET)

TRY TO FEEL STRETCH ACROSS CHEST MUSCLE ON EACH REP.

Six Shooter Protocol

Face away from wall at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor keeping your body straight from your neck to ankles, when you have reached 90 degrees with your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders.

12 reps

​

12/12's

Change your angle according to difficulty

3 sets - Hold the 12th rep half way back or fully extended with elbows slightly bent.

​

Chest Fly (L) (ADJUST YOUR ANGLE ACCORDINGLY TO COMPLETE SET)

Six Shooter Protocol

Face away from wall at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles together in front of chest, palms inward, arms slightly bent (keep slightly bent throughout). Descend your body down toward the floor keeping your body straight from your neck to ankles, when you have reached your finish position without your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders. 12 reps

 

Dumbbell Pullover

Six Shooter Protocol

Lie on flat bench face up. Keep both feet on floor.

Hold DB above chest with arms slightly bent.

Lower DB back behind your head until you feel a stretch across abs, lats and shoulders.

Do not bend arms any more or less. Keep locked in bent position throughout.

Bring DB back up to starting position (just over top of chest)

10 pound DB x 12 reps

​

WORKOUT#2

UPPER BACK AND SHOULDERS

​

Use the following protocol for the exercises listed.

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist). 

 

Upper Back

Life Fitness Machine Cable Pull Down

Wide overhand grip on bar.

Extend/stretch arms all the way up on each rep to feel lat muscle.

Bring bar down to chin level.

55 pounds x 6 reps

​

12/12's

45 pounds x 12 reps 

3 sets (Hold 12th rep at chin level after each set of 12 reps)

Change grip to underhand shoulder width, optional.

 

Life Fitness Machine Cable Row

Keep back vertical throughout.

Pull handle into sternum, keep elbows pointed back and against torso.

Squeeze shoulder blades together when holding.

40 pounds x 6 reps

​

12/12's

30 pounds x 12 reps

3 sets (Hold 12th rep all the way in at sternum after each set of 12 reps)

​

Close Grip Stiff Arm Pull Down (use Life Fitness Multi Purpose Cable Device)

IMPORTANT TO KEEP ARMS STRAIGHT THROUGHOUT

Use mat to kneel on (Mats are located along stairs to second floor)

Start by adjusting one side of the pulley system to the top position. Attach solid bar. Hold bar, close grip overhand.

Kneel on mat close to device.

Extend arms all the way up until you feel your lats stretch. Keep arms and back straight throughout. Do not lean forward.

Pull weight down toward your knees (2 count down)

Resist weight back up (4 second count) until forearms are parallel to floor (hold 8 second count).

Extend arms all the way up (regular speed) and repeat.

20 pounds x 6 reps

​

12/12's

17.5 pounds x 12 reps 

3 sets (Hold 12th rep half way - arms parallel to floor after each set of 12 reps)

​

TRX Inverted Row (S) Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (2 second count up) keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top (hold 8 second count), descend back down to the starting position (4 second count down) extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders. 6 reps

​

12/12's

12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Change movement position to palms down, elbows up and out, high pull on second set.

​

Dumbbell Row on Incline Bench

Adjust flat bench SO YOU CAN REACH DB'S when in position face down on bench.

Place both DB’s on floor underneath top or elevated side of bench. 

Kneel on bench (face down) with one knee on bench and on leg on floor, or both knees on bench, whatever feels more comfortable for you. 

Reach down and grab both DB’s.

Keep palms in.

Pull both DB’s up. (2 second count)

Squeeze shoulder blades together. (hold 8 seconds)

Resist/lower DB’s back down to floor extending arms straight.

(2) 12 pound DB’s x 6 reps

​

12/12's

(2) 10 pound DB's x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

​

Assisted Chin Up 

Use wide grip top handles

Kneel on pad, careful getting on. Hold top handles before kneeling.

Pull yourself up and resist/extend back down until arms are fully extended.

60 pounds x 15 (regular speed reps)

 

Dumbbell Pullover

 (1) 12 pound DB x 6 reps

​

12/12's

(1) 10  pound DB x 12 reps

3 sets (Hold 12th rep all the way back after each set of 12 reps)

Change grip on DB holding outside on each end and lower hips to create more stretch.

​

STRETCH

Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold), reach up and raise arms overhead tilt head backward, slightly arch back (hold), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold). Hold each position 5 seconds x 3 each leg. 

 

Shoulders

Seated DB Shoulder Press

Incline any flat bench so back rest is vertical.

When seated on bench, make sure low back is against back rest and not arched.

Hold both DB’s at ear level, palms forward.

Press overhead (2 second count up) and angle both DB’s over top of your head, almost touching.

Bring both DB’s back down (4 second count) to ear level. Hold. (8 second count)

(2) 8 pound DB's x 6 reps

​

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep at ear level after each set of 12 reps)

​

Seated DB Side Raise

Same bench position as Seated DB Shoulder Press. 

Hold both DB’s by your side, palms in. Raise arms (keep straight) out to the side (2 second count up) until parallel to floor.

Hold. (8 second count). Lower DB’s back down (4 second count) to starting position.

(2) 6 pound DB’s x 6 reps

​

12/12's

(2) 3 pound DB's x 12 reps

3 sets (Hold 12th rep at ear level after each set of 12 reps)

 

Standing DB Front Raise

Stand with feet shoulder width apart. Hold both DB’s by your side, arms straight.

Lift both DB’s (2 second count up) straight out in front of you until at ear level. Hold, arms straight (8 second count). Lower back down (4 second count) to starting position.

(2) 5 pound DB’s x 6 reps

​

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep at eye level after each set of 12 reps)

​

Reverse Fly on Incline Bench

Position any bench to 30 degree angle.

Place both DB’s on floor underneath top or elevated side of bench. 

Lie down on bench face down, kneeling on bench with both knees.

You may kneel with one leg on bench, one leg on floor for balance, either way.

Reach down and lift both DB’s keeping both arms straight, palms in. Lift both DB’s (2 second count up) out to the side until arms are parallel to floor. Hold (8 second count). Lower DB’s back down to starting position (4 second count down).

(2) 5 pound DB’s x 6 reps

​

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

​

Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

(2) 1 pound wrist weights x 8 reps

 

WORKOUT #3 BICEPS & TRICEPS 

​

BICEPS

POSITIVELY NEGATIVE set whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa.

Standing Barbell Curl 

(use curl shaped bar located next to dumbbell rack)

Stand with feet shoulder width apart. Hold bar on angled portion of bar, palms up shoulder width apart. Keep elbows back. Squeeze bicep at top of movement. Extend arms all the way down at bottom of movement. 

Add 5 pounds to bar x 10 reps

​

12/12'S

Bar only x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

​

Incline Dumbbell Curl (on incline bench)

Adjust flat bench to 45 degree angle. Sit on bench supine position (face up). Hold DB’s with each hand palms in. Let arms extend all the way back, fully extended and straight. Keep head on bench. Lift both DB’s keeping elbows back as far as you can. Squeeze bicep at top of movement. Bring both DB’s back down to the starting position fully extending arms straight.

(2) 10 pound DB’s x 10 rep

 

12/12'S

(2) 6 pound DB's x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

​

TRX Bicep Curl (S) Face wall at a slight angle. Hold handles palms up. Start with arms straight hands shoulder width apart with your body hanging back slightly. Pull your body up toward your hands. Keep arms from elbows to shoulder parallel to floor. When you have reached the top of the movement STOP, SQUEEZE BICEP. Resist back to the starting position. Muscles worked biceps, core, shoulders. 10 reps

​

12/12'S

Adjust your body angle  x 12 reps

3 sets (Hold 12th rep all the way up squeezing bicep after each set of 12 reps)

​

Bicep Cable Curl on Life Fitness Multi Purpose Cable Device

Adjust both sides of pulley system to the lowest position. Attach short strap handle to each pulley. Stand in center of device, with both arms straight and directly across from pulley system. Reach down and grab both handles palms up. Keep both elbows back while lifting. Squeeze bicep at top of movement.

10 pounds each side x 10 reps.

 

TRICEPS

Cable Push Down on Life Fitness Machine Multi Cable Device

Position pulley device all the way up.

Use  angled bar attachment.  Start with arms parallel to floor and keep elbows back throughout. Push weight/handle down toward floor until arms are fully extended. Resist weight back until arms are parallel to floor.

22.5 pounds x 10 reps

​

12/12'S

17.5 pounds x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

​

Dumbbell Head Crusher on Flat Bench

Lie down on flat bench (supine position) face up. Hold DB with both hands directly over your upper chest. Bend arms from elbow to hands lowering DB to directly above forehead. Push back up to starting position extending arms straight.

(1) 15 pound DB x 10 reps

​

12/12'S

(1) 10 pound DB x 12 reps

3 sets (Hold DB directly above forehead after each set of 12 reps)

​

Assisted Dips on Life Fitness Dip Machine

Manual Speed Protocol

Adjust handles to narrow position. Kneel on green pad while holding handles with both hands. Keep elbows back while you descend downward until arms (from shoulder to elbow) are almost parallel to floor. Push back up to starting position. 

60 pounds x 15 reps

 

Bent Over Dumbbell Kick Back with a twist up

Manual Speed Protocol

Bend forward, slightly bend both knees. Keep weight on legs, not lower back. Lift both elbows up by your side until arm from shoulder to elbow is parallel to floor. Push both DB’s back behind your torso and twist both DB’s palms up each rep. Keep elbow up throughout movement. 

(2) 6 pound DB’s x 15 reps 

​

CORE

Manual Speed Protocol

​

Decline Sit Up (on decline bench) Perform first and last

Position both arms over chest. Lift upper body off bench and try to touch both elbows to both knees. Lower yourself back down touching both shoulders to bench. 

Hold 6 pound DB (chest high) x 15 reps

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep half way back after each set of 12 reps)

​

Captains Chair Bent Knee Raise (Low Abs)

Step up on foot post. Place both forearms on pads. Hold handles. Suspend both feet until you are hanging and suported with your upper body. Bring both knees up to chest. Extend back down until fully straight.

Ankle weights (each leg) x 15 reps

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep knees up after each set of 12 reps)

​

Hyper Extension (Use Hyper Extension Device) {Low Back}

Adjust pads according to your height. Position your body face down on pads. Quads should be supporting your body, not your abdominals. Cross arms over chest. Lower your body down as far as you can. Raise back up to starting position arching the back slightly at top of movement.

Hold 6 pound DB (arms extended) x 10 reps 

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

​

Side Pull (Use Hyper Extension Device) Obliques {Perform 2x}

Adjust pads according to your height. Position your body side position (on right side). Right hip should be supporting your position. Stack both feet against lower pad on device and keep both legs straight throughout. Let you right arm hang straight down over side of device. Keep left arm along side of your body. Lower your body down to the right as far as you can. Let your left arm slide along the left side of your body. Raise yourself back up to the starting position and try to touch your left knee with your left hand. Switch.

Hold 6 pound DB with arm hanging down over side of device x 15 reps each side

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up  after each set of 12 reps)

​

Low Abdominal Exercises on Mat

Use ankle weights (1 on each leg)

Single Leg Alternating Lifts {Point Toe}

Crossover Sizzors {Point Toe}

Elbow to Knee Bicycles

In/Up/Lower {Point Toe}

15 reps each exercise

 

Standing Dumbbell Side Pull (Obliques) {Perform 2x}

Stand with feet together. Hold DB in with R. hand/arm at your side and keeping arm straight. Lean toward left side of your body and try to touch left knee with left hand. You should feel a stretch a cross your R. oblique. Lean toward right side and try to touch R. DB hand to R. knee. You should feel a stretch across left oblique. Switch.

20 pound DB x 15 reps each side

​

12/12's

15 pounds DB x 12 reps

3 sets. (Hold 12th rep all the way up after each set of 12 reps)

​

 

Single Leg Lifts on Mat (Low Back) Point Toe

Lie down on mat prone position (face down)

Arms under your chin to support head. Lift one leg (keep straight) at a time pointing toe while lifting. Lower back down to floor not touching mat. Switch.

Ankle weights on each leg x 15 reps each leg

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

​

Hip Raises on Mat (Obliques) {Perform 2x}

Position your body side lying on R. side on mat. Support your body with right forearm. Make sure your R. elbow is directly below your R. shoulder. Keep both feet stacked. Place left hand on top of left leg. Lift hips off mat engaging obliques. Lower back down toward mat, not touching. Switch.

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

​

Pointer Dogs on Mat (Low Back) 

Position your body on mat face down, straight arms and kneeling. Lift R. arm out in front until parallel to floor while lifting L. leg until parallel to floor. Pause. Bring R. elbow and L. knee down and touch underneath your  upper torso. Switch.

Ankle/Wrist weight each leg/wrist x 15 reps each side

​

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

​

​

​

​