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Wednesday, September 10, 2014

Custom Fitness?


Yes indeed! I am often asked for very specific customizations of programs and there is nothing wrong with that.
As long as every athlete and fitness warrior understands that you cannot spot reduce (Belly only, legs only, bigger arms only), you can bring out the best of your "trouble spots" with smart, directed, comprehensive and long-term focused programming.  Here is an example of one of US Sports Online Strength and Conditioning's Custom Programs...



The title of each program in the Custom Get Lean Program area gives an idea of what it will help to accomplish. 
Throughout the length of the Custom Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts . This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress. 

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!
Select a Program

4 Day Get Lean EXPRESS with Arm and Shoulder emphasis.
View a Sample Workout of this Program
Week 1 - Day 2 (Wednesday) of Sample ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
20 reps @ 205 lbs,20 reps @ 205 lbs,
15 reps @ 205 lbs 
3
   Video
Dumbbell Incline Bench Press (30 Degree)
20 reps @ 70 lbs,15 reps @ 75 lbs,
15 reps @ 70 lbs 
4
   Video
Dumbbell Incline Fly (30 Degree)
20 reps @ 35 lbs,15 reps @ 35 lbs 
5
   Video
Cable Upright Row (+)
15 reps @ 105 lbs,10 reps @ 95 lbs 
6
   Video
Dumbbell Lateral Raise
20 reps @ 29 lbs,15 reps @ 32 lbs 
7
   Video
Dumbbell Rear Lateral Raise
20 reps @ 23 lbs,15 reps @ 25 lbs 
8
   Video
Cable Triceps Pushdown
10 reps @ 155 lbs,

There are a total of 48 unique workouts in this 12 week program. Sign up (for US Sports Online Strength and Conditioning FREE for the first 7 days then only $9.99 per month) today to get leaner and healthier in the next 90 days.

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