Online Personal Training / Personal Trainer Services including : Fitness Programs, Diets and Nutrition Plans!

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VIP CLUB!

 

This months program is listed below:

This months program is again a three day split.  I have chosen a three day split routine and will probably choose a three day split for most of the generic programs posted on VIP CLUB because three day split programs are the most versatile.  With a properly designed three day split program you can work out anywhere from three to seven days a week and not have to worry about overtraining.  Posted below is this months program.

October Core

(Note to: Macintosh and Older PC  users, "Core Exercises" may be automatically downloaded to your desktop as "octcore.xls" when clicked on. If this happens, the file can be opened and printed in Microsoft Excel).

 

Link to Exercises Photo Gallery

(Some Exercises shown in the photo gallery are not in the May Program, just ignore these illustrations).

Steps to Downloading and Printing Files (Core Exercise Sheet & Images from Photo Gallery):

A.  Core Exercise Sheet:

a) Click on "Core Exercises"

b) Under the "File" menu select "Save As." Select a place to save the file to (e.g. desktop, hard drive or disk).  Save as an Excel file( .xls ).  (Note:  If you don't have Excel try using a different text or spreadsheet program).

c) Open "Program" in Microsoft Excel (or other program used above).

d) Under "file" menu select "page setup".  Make sure the file is set in landscape form.  Select "ok."

e) Under file menu select "print." Print Document.

B.  Illustrations in Photo Gallery:

a) Click on "Link to Exercises Photo Gallery."

b) Click right click on a picture.  Select "Save Picture As." Save as a JPEG file (.jpg). 

c) In the "Start" menu select a graphic "Program" to open your file in.  ( Adobe Photoshop, Microsoft Photo Editor, JPEG Viewer, Graphic Converter, Quick Time Picture Viewer or Microsoft Paint).

d) Select "File" -"Open."  Open the file from the location you saved it into.

d) Under file menu select "print." Print document.

* If you have any problems printing or receiving your product e-mail me your phone number and I will call you or e-mail you to help solve your problem. Also, e-mail me with any other comments or concerns about the product at nevinm@telusplanet.net.

VIP FAQ

Q:  How many sets should I do?

A:  Do three or four sets normally for maximum gains, if you are just on a general fitness or maintenance program and have limited time constraints you can do only one or two sets if you wish.

Q:  How many reps should I do?

A:  See training principle # 2 at Principle #2

Q:  How long should I rest between sets?

A:  The intensity of the exercise determines the amount of rest needed.  If you are doing 1-6 reps you probably need 2-5 minutes between sets, if you are doing 8-12 reps you probably need 1-2 minutes between sets.  If you are doing 12-15 reps you probably need 30-90 seconds between sets.

Q:  Can I workout everyday on this program?

A:  Yes, this program has been designed so that you can work out any where from three to seven days a week without overtraining.

Q:  How much cardio should I do?

A:  For minimum health benefits you should do 20 minutes of cardio three days a week at 60-80% of your MHR (maximum heart rate).  To lose weight and see body composition changes you will need to do more.

* see Morrison Muscle home page for any other general fitness information.  If your question can not be answered on the home page or you have a more specific question E-mail me at : morrisonmuscle@hotmail.com