The 4 week Chess London fitness plan

Posted: Sep 09 2014

OVERVIEW

- The programme is a four day, upper/lower body split.
- The programme places emphasis on building different qualities each week and is suitable for anyone wanting to work hard, and get good results.
- The programme is intense and challenging, but at the same time fun, and you will see noticeable differences in your training. Make sure you record everything and aim to add more weight to the bar each week over the four weeks.
- The programme has two super sets at the start of each phase, a superset means one exercise immediately after the other.
 
Don’t forget to write down what weight
you have used in the ‘Load’ section
Make sure you warm up fully before any exercise, and make sure
that your warm up is specific to your training.
Please consult your doctor if you have any concerns about taking
part in physical activity, or if you are starting for the first time.
Remember, progression is the key!!!!
Stay on point with your nutrition, hydration and sleep
and the results will come.
 
TRAIN WELL. EAT WELL. RECOVER WELL
Note: Remember to fully warm up before starting the programme.

 

DAY ONE, WEEK ONE: UPPER BODY

Exercise

Sets

Reps

Load (kgs)

Rest Between Sets

Bench Press

S/set

Lat Pull Down

3

12-15

 

90s

DB Incline Press

S/set

Bent Over Row

3

12-15

 

90s

Shoulder Press

3

12-15

 

90s

Cable Flys

3

12-15

 

90s

Barbell Curl

S/Set

Tricep Dips

2

15

 

120s

 

DAY TWO, WEEK ONE: LOWER BODY & CORE

Exercise

Sets

Reps

Load (kgs)

Rest

Between

Sets

Back Squat

4

12-15

 

 

2 mins

Dumbell Step Ups

3

12-15

(each leg)

 

90s

Stiff Legged Deadlift

3

12-15

 

90s

Walking Lunges

3

12-15

(each leg)

 

90s

Swiss Ball Roll Out

superset

Russian Twists

3

 

15

 

 

15

(each side)

 

90s

REST DAY, WEEK ONE: RECOVER

Get some rest, and recover from your training.
If you must go to the gym, then spend 20 minutes on the stationary bike, at a low level for 20 mins, then spend 20 mins foam rolling and stretching any tight areas to get yourself ready for the next two days of training.
A good recovery is the key to improving.

 

DAY THREE, WEEK ONE: UPPER BODY

Exercise

Sets

Reps

Load (kgs)

Rest

Between

Sets

Standing Military Press

superset

Seated Cable Row

3

12-15

 

90s

DB Incline Press

 

3

12-15

 

90s

Lateral Raise

3

12-15

 

90s

Cable Face Pulls

3

12-15

 

90s

Barbell Hammer Curl

superset

Tricep Cable Pulldown

2

 

15

 

120s

DAY FOUR, WEEK ONE: LOWER BODY, CORE & STRENGTH ENDURANCE  

Exercise

Sets

Reps

Load

Rest

Back Squat

superset

Overhead Lunges

4

12-15

 

12-15
(each leg)

 

2 mins

Leg Press

3

12-15
(each leg)

 

90s

Leg Extensions

3

12-15

 

90s

Lying Leg Curls

3

12-15
(each leg)

 

90s

Cable Woodchops

superset

Cable Crunches

3

15

 

 

15
(each side)

 

90s

 Ok so that’s Week One over with, it’s time to Rest and Recover

Get ready for Week 2-4; each week our sets, reps and rest will change

so that we can hit all the qualities we need.

 

WEEKS TWO-FOUR | HOW IT WORKS 

WEEK TWO

REP RANGE  :  9-11

SETS  :   3 of each exercise

REST  :  120s

WEEK THREE

REP RANGE  :  6-8

SETS  :   4 of each exercise

REST  :  180s

WEEK FOUR

REP RANGE  :  3-5

SETS  :   4 of each exercise

REST  :  180s 

I hope you find the programme challenging, but at the same time enjoyable!!

Have fun and stay healthy! 

ANDY WISEMAN

STRENGTH & CONDITIONING COACH

SIX3NINE TRAINER

REFLEX NUTRITION OFFICIAL STRENGTH COACH

ANDREW@SIX3NINE.COM

 

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