OPUL'S PERSONAL TRAINING GUIDELINES

  I work out 3 times a week with a split program, so I work each body part once a week, making sure I don't overtrain.

  Warm up on a stationary bike, about 8-10mins

  Make a warm up set with about 30% of the weight I use at least for each body part once

  I use 3 sets for each exercise, rep range 8-12 for building mass (below that is for power, above for strength endurance)

  Triceps and Biceps I only do 2 exercises, since they are also being trained in a lot of other exercises, e.g. bench press, incline press, pulldowns, rowing....

  As soon as possible after my workout I consume a protein shake with about 40g of protein, usually I add a banana for carbs, 1 hour later I have another meal

  On my off days I work my abs (trying to do it at least 2 times a week) and my forearms


If you have any suggestions, comments, complaints.... e-mail me 
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