ABOUT US

HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!

 

In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.

 

And, the best part...if you live locally....

      ...your first class with us is FREE!

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CONTACT INFORMATION

Tel: 802.878.0444

 

21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact alicia@hammerfit.com for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

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Getting out more and working out less

I've always been more of a traditional style bodybuilding split type of guy. 4 day splits coupled with mindless cardio on your off days. 

 

Why? 

 

Well it works... Really well. But as I've gotten older and busier I just don't have the time to put 6-7 hours worth of time into the gym per week like I did in college (and I literally working in a gym...how ironic) 

 

I've got a career now, a house, a dog, and a lawn that seemingly needs to be cut every 3 days... Fortunately no kids yet. Anyways, you get the point. 

 

So now it's time to try something different. Something that is effective, manageable, and still allows me to have freedom to do what I want and eat what I want on the weekends. 

 

Here is my full body 3 day split routine that should have you in and out of the gym 3 days per week while adding a couple fun activities to do on your off days. 

 

Day 1

 

Superset 1

 

Neutral Grip Pull Ups

4 Sets

6-8 Reps 

2 Minute Rest

Barbell Back Squat 

4 Sets

6-8 Reps 

1 Minute Rest

 

Superset 2

 

Floor Seated Dumbbell Press

4 Sets

6-8 Reps 

1 Minute Rest

Deadlift 

4 Sets

6-8 Reps 

2 Minute Rest 

 

Superset 3

 

Front Plank 

4 Sets

1 Minute Hold 

1 Minute Rest

Biceps Curl 

4 Sets

12-15 Reps 

1 Minute Rest 

Cardio 

 

20 Minutes 

Walking, Running, Swimming,

Biking, Rowing, Etc. 

 

 

Day 2

 

Set 1

Trap Bar Deadlift 

4 Sets

3-6 Reps 

2 Minute Rest

 

Set 2

Front Squat 

4 Sets

3-6 Reps 

2 Minute Rest 

 

Set 3

3 Point Row

4 Sets 

3-6 Reps

2 Minute Rest

 

Superst 4 

Bench Press

4 Sets

6-8 Reps 

Hanging Leg Raises 

4 Sets

10-15 Reps 

2:00 Rest 

Cardio 

20 Minutes 

Walking, Running, Swimming,

Biking, Rowing, Etc. 

 

Day 3

 

Superset 1 

 

Rear Foot Elevated Squat 

4 Sets

12-15 Reps 

1:30 Rest

 

Pull Up 

4 Sets

Maximum Reps 

1:30 Rest 

 

Superset 2

 

Incline Dumbbell Press

4 Sets 

12-15 Reps 

1:30 Rest

Crossover RDL

4 Sets

15-20 Reps

1:30 Rest

 

Superset 3 

 

Supinated Biceps Curl 

4 Sets

12-15 Reps 

No Rest

 

Overhead Triceps Extension 

4 Sets

12-15 Reps

No Rest

 

Ab Roll Out 

4 Sets

10-15 Reps

1 Minute Rest

 

Cardio 

20 Minutes 

Walking, Running, Swimming,

Biking, Rowing, Etc. 

 

 

It is paramount to make sure these routines are done in a timely fashion. Pay attention to your rest periods and you should be in and out of the gym within an hour. If the 20 minute cardio adds to much to your gym time then switch it over to your off day. 

 

Weekends are key here. Each weekend day should include an enjoyable activity whether it be hiking, swimming, walking your dog, horseback riding, skiing, snowboarding, snowmobiling, etc. Just make sure to be getting in some activity! 

 

I'll be posting an associated nutritional program next week so stay tuned! 

 

-Lucas 

 

 

 

 

 

 

 

 

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