Coach Jake Says ‘No One Size Fits All’

March 16, 2022

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.

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

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