Matthew P Training Plan - 4 Core Fitness

How to use your plan?

R/L (one side first than the other); R&L (alternate) ECC (Eccentric contraction) an active muscle while it is lengthening under load (normally slow towards gravity); CC (concentric contraction) or Isotonic, an active muscle shortening under load (Works against gravity) ; ISOM (Isometric) Contraction without movement (Holding your position); WLS =for Weight Loss or super slow, you can apply super slow execution up to 6-8 reps. The time on execution for beginners 10-15 sec, advanced up to 45 sec; LT = lactic acid threshold training, up to 45 sec, pause, bounce or mixture. 3-5 Sets. HIIT (High Intensity Interval Training) If you have any further questions, please do not hesitate to visit our web or email to: info@4corefitness.uk

Gym Training plan

You will need: a barbell, bench, medicine ball, BOSU, cable machine or resistance band

Please use your plan in this order:

[Exercise 1 and 2 (Rest for 30 sec)] repeat 3 times – [Exercise 3 and 4 (Rest for 30 sec)] repeat 3 times

[Exercise 5 and 6 (Rest for 30 sec)] repeat 3 times – [Exercise 7 and 8 (Rest for 30 sec)] repeat 3 times

[Exercise 9 and 10 (Rest for 30 sec)] repeat 3 times

you can also use this as a circuit training session like:

Exercise 1,2,3,4,5,6,7,8,9,10 (Rest for a minute or little bit more) and repeat once or twice

Make sure you warm up – 5 -10 min

1. Medicine Ball/ 3 Sets / (24 R&L) / Rest 30 sec (WLS)

2. Cable Machine / 3 Sets / (14 R/L) / Rest 30 sec (WLS) (LT)

3. Cable Machine / 3 Sets / (16 R/L) / Rest 30 sec

4.Cable / 3 Sets / (14 R/L) / Rest 30 sec

5.Barbell / 3 Sets / (16) / Rest 30 sec (CC)

6.Cable machine and BOSU / 3 Sets / (16 R/L) / Rest 30 sec (ECC)

7.Medicine Ball / 3 Sets / (24 R&L) / Rest 30 sec (WLS)

8.Cable Machine and bench / 3 Sets / (16 R/L) / Rest 30 sec

9.Body weight / 3 Sets / (20) / Rest 30 sec (LT)

10.Cable Machine / 3 Sets / (16 R/L) / Rest 30 sec (WLS)

Make sure you have 5-10 min cool down and stretches after your session!

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