My1FitLife

WEEK OF NOV. 3 2014

COACHES NOTES: This week we will be changing it up and performing 4 sets of 15 reps using heavy weights and focusing more on our Type II fast twitch muscle fibers vs. past couple weeks Type I fibers (more muscle endurance). Focus on using heavy weight and focusing on good form with controlled movements. Remember to read the instructions for each day, as Day 4 & Day 5 of the 5 day workouts you will be performing 3 sets of 20 reps with supersets.  These days will be higher intensity workouts. Remember Superset is done by performing Exercise A for 20 reps then immediately performing (superset) Exercise B for 20 reps = 1 set, repeat for a total of 3 sets and move on to the next superset combo of exercises and do same. Focus on high intensity for these low weight high reps always using controlled movements. Enjoy the week and email if you have questions. Keith@1fwtraining.com

BEGINNER HOME #113

3DAYHOME #113

3DAYGYM #113

5DAYHOME #113

5DAYGYM #113

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