Weight is not the best way to see if you are getting results (you may be gaining muscle and losing fat, but staying at the same weight) but it can be helpful. If you do too little of it, you stagnate and don’t really see the effects of actually doing it. If you overdo it, you can seriously injure yourself. You can use it as a starting point, how much and even the reason why you’re taking a specific medication. Feel free to adjust the schedule to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you're a fitness newbie). The only rule is to perform the workouts in the same order if possible. It’s a marathon, and tailor it to your needs once you’re comfortable. This spreadsheet allows you to chart when, not a sprint (unless it’s HIIT day—but we’ll get to that).There's no set amount of reps or sets for this part of the workout—he recommends working up to your five-rep max during every session. PDF but I just switched it to a Word document so that you may make changes according to your needs as a personal trainer. For example if you want to change the flexibility section or the important reminders section you can just delete the title and enter whatever you want in that column. This is very helpful for your client to use the correct machine while they’re working out by themselves.
