LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
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
MIKE H. TRAINING
Interval Timed Training
Down load the following free app:
Gym Next Flex Timer
Create (5) Rounds of 30, 45, 60, 75, 90 second Intervals with 10 second rest between Intervals and 30 seconds between Rounds. Adjust weight according to muscle endurance.
Five Movements
Regular Speed/Controlled Protocol
If you are not under control or form is compromised, please stop and or change weight to a denomination that is suitable and safe.
Leg Extension - 40 pounds
Chest - Flat Bench DB Press - 20 pound DB’s
Upper Back - Wide Grip Cable Pull Down - 70 pounds
Biceps - Standing DB Hammer Curl - 15 pound DB’s
Triceps - Cable Push Down - 35 pounds
Round #1
Interval #1 - 30 seconds - Leg Extension - 40 pounds
10 second break
Interval #2 - 45 seconds - Flat Bench DB Press - 20 pound DB’s
10 second break
Interval #3 - 60 seconds - Wide Grip Cable Pull Down - 70 pounds
10 second break
Interval #4 - 75 seconds - Standing DB Hammer Curl - 15 pound DB’s
10 second break
Interval #5 - 90 seconds - Cable Push Down - 35 pounds
30 second break
Round #2
Interval #1 - 30 seconds - Flat Bench DB Press - 20 pound DB’s
10 second break
Interval #2 - 45 seconds - Wide Grip Cable Pull Down - 70 pounds
10 second break
Interval #3 - 60 seconds - Standing DB Hammer Curl - 15 pound DB’s
10 second break
Interval #4 - 75 seconds - Cable Push Down - 35 pounds
10 second break
Interval #5 - 90 seconds - Leg Extension - 40 pounds
30 second break
Round #3
Interval #1 - 30 seconds - Wide Grip Cable Pull Down - 70 pounds
10 second break
Interval #2 - 45 seconds - Standing DB Hammer Curl - 15 pound DB’s
10 second break
Interval #3 - 60 seconds - Cable Push Down - 35 pounds
10 second break
Interval #4 - 75 seconds Leg Extension - 40 pounds
10 second break
Interval #5 - 90 seconds - Flat Bench DB Press - 20 pound DB’s
30 second break
Round #4
Interval #1 - 30 seconds -Standing DB Hammer Curl - 15 pound DB’s
10 second break
Interval #2 - 45 seconds - Cable Push Down - 35 pounds
10 second break
Interval #3 - 60 seconds - Leg Extension - 40 pounds
10 second break
Interval #4 - 75 seconds - Flat Bench DB Press - 20 pound DB’s
10 second break
Interval #5 - 90 seconds - Wide Grip Cable Pull Down - 70 pounds
30 second break
Round #5
Interval #1 - 30 seconds - Cable Push Down - 35 pounds
10 second break
Interval #2 - 45 seconds - Leg Extension - 40 pounds
10 second break
Interval #3 - 60 seconds - Flat Bench DB Press - 20 pound DB’s
10 second break
Interval #4 - 75 seconds - Wide Grip Cable Pull Down - 70 pounds
10 second break
Interval #5 - 90 seconds - Standing DB Hammer Curl - 15 pound DB’s
Done
DUMBBELL WORKOUT
9 muscle groups
3 sets, all 15 reps, controlled reps.
Seated Bench Squat 20 pound DB’s
Flat or Incline Bench Chest Press 30 pound DB’s
DB Row on Incline Bench Face Down 30 pound DB’s
Seated DB Shoulder Press 15 pound DB’s
Slightly Incline Bench DB Curl 15 pound DB’s
Flat Bench DB Head Crucher 15 pound DB’s
Get Up on Flat Bench 15 pound DB’s
Standing DB Side Pull 30 pound DB
DB Dead Lift 20 pound DB’s