Personal trainer boca raton
Boca Raton Personal Trainer - Boca Raton FL Fitness Training
Fitness Professional John Brownlee

Professional Fitness Trainer
to help you get in shape
and feel good about Yourself!

strength trainingStrength Training

I specialize in strength training. My preferred training equipment are weights after a healthy cardio warm up. Strength Training is more beneficial than just adding muscle thru weight lifting. It is a healthy balanced muscle training to tone up and promote healthy muscle weightgain though proper balanced workout programs. Adding muscle helps rev up the metabolism and define the body.

If you are interested in strength training with me, call me for more info:

561-843-1637


Below is a two-day rotation program, which you can complete twice a week for broad upper-body and abdominal work. Set and rep schemes are given for both strength and muscle-building cycles. The only equipment required is a pull-up bar.

NOTE: Please talk to your doctor and consult with a certified personal trainer before starting any exercise program.

Maximize upper-body size and strength Workout Routine

Day 1

  STRENGTH MUSCLE BUILDING
Exercise Sets* Reps* Sets Reps
Push-up 2-5 5-7 3-5 15
2-5 5-7 3-5 15
2-5 5-7 3-5 15
2-5 5-7 3-5 15
Seated leg tuck 3 15-20 3 15-20

Day 2

  STRENGTH MUSCLE BUILDING
Exercise Sets* Reps* Sets Reps
Pull-up 2-5 5-7 3-5 10-15
Wide-grip pull-up 2-5 5-7 3-5 10-15
Reverse-grip pull-up 2-5 5-7 3-5 10-15
Crunch 3 20-25 3 20-25
Bent-knee raise 2 15-20 2 15-20

Push-up (middle pec, anterior deltoid, triceps)
Position yourself chest-down on the floor, hands by your shoulders and slightly wider than shoulder width, feet extended behind you (1a). Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended (1b). Pause, return to the starting position and repeat.

Elevated push-up (upper pec, anterior deltoid, triceps)
Position yourself chest-down on the floor, hands by your shoulders and set slightly wider than shoulder width, feet extended behind you and placed on a chair (2a). Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended (2b). Pause, return to the starting position and repeat.

Shoulder push-up (anterior and medial deltoids, triceps)
Position yourself chest-down on the floor, hands by your shoulders and set slightly wider than shoulder width, feet behind you and placed on a chair. Bring your upper body closer to the chair so you resemble an inverted V (3a). Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended (3b). Pause, return to the starting position and repeat.

Dip(triceps)
Set a chair behind you and place your palms on its edge. Extend your legs out in front of you and straighten your arms (4a). Keeping your back straight, slowly lower yourself until your upper arms are almost parallel to the floor (4b). Pause, slowly return to the starting position and repeat.

Seated leg tuck (abs)
Position yourself on the edge of a chair with your hands grasping its sides. Lean back, holding your legs out in front of you at an angle (5a). Slowly draw your knees up toward your chest (5b). Pause and squeeze your abs at the top. Slowly return to the starting position and repeat.

Pull-up (lats, rhomboids)
Grasp a pull-up bar with an overhand, shoulder-width grip. Bend your knees and hang freely (6a). Keeping your chin up, slowly pull your upper chest toward the bar (6b). Pause at the top, slowly return to the starting position and repeat.

Wide-grip pull-up (lats, rhomboids, lower trapezius)
Grasp a pull-up bar with an overhand grip that's slightly wider than shoulder width. Bend your knees and hang freely (7a). Keeping your chin up, slowly pull your upper chest toward the bar (7b). Pause at the top, slowly return to the starting position and repeat.

Reverse-grip pull-up (lats, rhomboids, biceps)
Grasp a pull-up bar with an underhand, shoulder-width grip. Bend your knees and hang freely (8a). Keeping your chin up, slowly pull your upper chest toward the bar (8b). Pause at the top, slowly return to the starting position and repeat.

Crunch (abs)
Lie on your back with your feet on a chair, knees bent 90 degrees and your hands placed by your ears (9a). Slowly bring your chest toward your pelvis by curling your abs (9b). Pause and squeeze your abs at the top of the movement. Slowly return to the starting position and repeat.

Bent-knee raise (abs)
Grasp a pull-up bar with an overhand grip, hands shoulder-width apart, and slightly bend your knees to hang freely (10a). Slowly bring your knees toward your chest by curling your abs (10b). Pause and squeeze your abs at the top of the movement. Slowly return to the starting position and repeat.


I also provide the following services to my clients:


eXTReMe Tracker