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    Catia Workout-1

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    Cátia O. Duarte
    Phase 1 of the training program lasts 4 weeks and focuses on perfecting exercise technique over adding weight. Exercises will be done in 2 sets of 12-15 reps to learn proper form before progressing to higher weights. Rest periods of 90 seconds between sets and exercises allow time for recovery and adaptation. Some soreness is normal at first but excessive soreness means the body is under too much stress. Consistency is more important than perfection during this foundational phase.

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    Catia Workout-1

    Uploaded by

    Cátia O. Duarte
    41 views3 pages
    Phase 1 of the training program lasts 4 weeks and focuses on perfecting exercise technique over adding weight. Exercises will be done in 2 sets of 12-15 reps to learn proper form before progressing to higher weights. Rest periods of 90 seconds between sets and exercises allow time for recovery and adaptation. Some soreness is normal at first but excessive soreness means the body is under too much stress. Consistency is more important than perfection during this foundational phase.

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    Catia workout-1

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    Phase 1 of the training program lasts 4 weeks and focuses on perfecting exercise technique over adding weight. Exercises will be done in 2 sets of 12-15 reps to learn proper form before progressing to higher weights. Rest periods of 90 seconds between sets and exercises allow time for recovery and adaptation. Some soreness is normal at first but excessive soreness means the body is under too much stress. Consistency is more important than perfection during this foundational phase.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    41 views3 pages

    Catia Workout-1

    Uploaded by

    Cátia O. Duarte
    Phase 1 of the training program lasts 4 weeks and focuses on perfecting exercise technique over adding weight. Exercises will be done in 2 sets of 12-15 reps to learn proper form before progressing to higher weights. Rest periods of 90 seconds between sets and exercises allow time for recovery and adaptation. Some soreness is normal at first but excessive soreness means the body is under too much stress. Consistency is more important than perfection during this foundational phase.

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    Download as pdf or txt
    of 3

    Phase 1 (week 1-4)

    Your training program will last about 45 minutes – that is it! The goal is quality over quantity.
    The focus is on mastering perfect technique rather than adding weight.
    Developing a technique-base is even more foundational than developing a strength
    base since training with poor technique can lead to injury and halted progress. Once
    exercise technique can be executed properly, you can aim to make small increases in weight
    week to week, as your nervous system begins to engrain new motor patterns.

    Warm-up
    Start each workout with a 10 min of low-moderate intensity cardio, you can choose what you
    like most, it doesn't have to be the same every time you can switch between walking at an
    Incline (just don't hold the handles), biking, rowing, eclipse or stair master. The cardio serves
    as a warm-up, to raise your body's temperature and to get blood flowing to your muscles.
    Don't force yourself here, you shouldn't be out of breath, you just want to raise your heart
    rate.

    Sets & reps


    This phase is the beginning and our focus is getting the technique right. I want you to learn
    the movements and get your body used to working out.
    You'll start with 2 sets of each exercise and perform 12 to 15 reps. This means you'll repeat
    each exercise twice, repeating the movement 12 to 15 times in a row. If you've performed 15
    reps and feel like you could do (much) more the weight was too light but if you could only do
    10 reps or less the weight was too heavy. Again the focus for now is learning the movement,
    don't focus on the weights too much

    It's okay to switch the order of the exercises if the equipment or machine you need is taken.
    For example you can move from exercise 2 to 4 and then perform number 3 afterward.

    Rest
    Take about 90 seconds rest in between sets and exercises, you don't have to time it.
    Ideally you have one or two days of rest between workouts. During these rest days your
    body gets the time to adapt and recover. If you've got a busy week and the only time you can
    workout is two days in a row, it is okay, it is just not ideal.
    Sleep is an important part of your recovery as well as for healthy hormone levels, try to get 7
    to 9 hours of sleep. The best is to go to bed and wake up around the same time every day,
    even on the weekends.
    Here you can read more about sleep and if you want to know more on how to sleep better.

    Soreness
    After the first few workouts you may experience some soreness the day(s) after the workout.
    This is because you are presenting a new stress to your body. However at the end of this
    phase you shouldn't be experiencing too much soreness anymore, by that time the body
    should be getting used to the stimulus of the workout. On the other hand, being too sore
    means you are putting too much stress on your body.
    During a workout you create little tears in the muscles. This is why rest is as important as the
    workouts itself. During your rest days the body is recovering from the workout.

    Focus on consistency not perfection!


    Exercise Sets Reps

    High Bar
    1 2 12-15
    Barbell Squat

    2 Lat Pulldown 2 12-15

    Flat Dumbbell
    3 2 12-15
    Bench Press

    Seated
    4 Dumbbell 2 12-15
    Shoulder Press

    Seated Cable
    5 2 12-15
    Row
    Triceps Rope
    6 2 12-15
    Pushdown

    How to perform the exercises?


    ● Barbell Squat: https://youtu.be/Dy28eq2PjcM
    ● Lat Pulldown: https://youtu.be/j9jtjL8FhPI
    ● Flat Dumbbell Bench Press: https://youtu.be/xphvjGDZeYE
    ● Seated Dumbbell Shoulder Press: https://youtu.be/lfb3ffbrd4Q
    ● Seated Cable Row: https://youtu.be/sP_4vybjVJs
    ● Triceps Rope Pushdown: https://youtu.be/NtsMXK8rxX0

    Good YouTube channels:


    ● https://youtube.com/c/JeremyEthier
    ● https://youtube.com/c/scottherman
    ● https://youtube.com/c/MindPumpTV
    ● https://youtube.com/c/JeffNippard

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