Coach Jake Says ‘No One Size Fits All’

An effective workout routine is more than a sum of its part.

You want to build muscle, burn fat and improve overall performance.

Whether you want to wing it or want a challenge Health Contributor, Personal Trainer and Business Owner Jake Lospennato has more on the step you can take to build a perfect sweat session.

“It’s important to choose exercises to your ability,” Jake told us from his office at Salem Athletic Club. https://salemathleticclub.com/

You can email Jake for more information or to set up an appointment. http://[coachjakelospennato@gmail.com]

Whether you are focusing on fat loss or general health here is an example of a 3 Day Workout Plan from Jake.
(any exercise that shares the same letter & number is to be performed as a super set. Ie; back to back)

Day 1 (Full Body Push):

A1) Dumbbell Goblet Box Squat: 3 Sets, 8-10 Repetitions
A2) Dumbbell Bench Press: 3 Sets, 8-10 Repetitions

B1) Dumbbell Suitcase Step Ups: 3 Sets, 10 Repetitions Each Side
B2) Dumbbell Incline Bench Press (alternating sides): 3 Sets, 10-12 Repetitions Each Side

C1) Leg Press: 3 Sets, 10-12 Repetitions
C2) Seated Arnold Press: 3 Sets, 12 Repetitions

D1) Stability Ball Crunches: 3 Sets, 15 Repetitions
D2) Elbow Plank: 3 Sets, As Long as Possible!

Day 2 (Full Body Pull):

A1) Dumbbell Sumo Deadlift: 3 Sets, 8-10 Repetitions
A2) Dumbbell Incline Bench Row: 3 Sets, 10 Repetitions

B1) Dumbbell Glute Bridges (off bench): 3 Sets, 10-12 Repetitions
B2) Neutral Grip Lat Pull-Downs: 3 Sets, 10-12 Repetitions

C1) Stability Ball Glute Bridges: 3 Sets, 12-15 Repetitions
C2) Rear Delt Fly Machine: 3 Sets, 12 Repetitions

D1) Stability Ball Deadbug: 3 Sets, 12-15 Repetitions Each Side
D2) Prone Cobras: 3 Sets, 45 Second Holds

Day 3 (Full Body):

A1) Dumbbell Lunges: 3 Sets, 8-10 Repetitions Each Side
A2) Single Leg Glute Bridges: 3 Sets, 10-12 Repetitions Each Side

B1) Standing Cable Chest Press: 3 Sets, 10 Repetitions
B2) Standing Single Arm Cable Row: 3 Sets, 10 Repetitions Each Side

C1) Dumbbell Squat to Press: 3 Sets, 12 Repetitions
C2) Seated Lat Pull Downs: 3 Sets, 12 Repetitions

D1) Lateral Cable Chops: 3 Sets, 10 Repetitions Each Side
D2) Hamstring Curl Machine: 3 Sets, 12-15 Repetitions