Basics
- Follow the FITT Guidelines. (See Below for guideline)
- Stretch before or after any activity. (See Below for stretch rep range)
Things to Know
Schedule
Light weight = L
Medium weight = M
Heavy weight = H
Monday: Cardio (45 min.)
-30 Minutes of treadmill and 5 minutes of cooling off. (70% of MHR) (Refer to the Things to Know section and FITT Guidelines to find out what your heart rate should be at.)
Tuesday: Weightlifting/ Torso (1hr/30 min.)
-Pull-ups (3 x 5) also to get blood pumping into your back and chest, changes with doing them close or wide grip. (C = Chest) (W = Back)
-Bent Over Rows (Back) (3 x 10) L
-Lat Pulldown Machine (Back) (3 x 10) L
-Bench Press (Chest) (3 x 7) L
-Dumbbell Chest Press (Chest) (5 x 5) H
-Cable Fly Machine (Chest) (4 x 10) L
-Crunches (Abs) (3 x 50)
Wednesday: Cardio (55 min.)
-20 minutes of Stair Climber Machine (70% of MHR)
-30 minutes of Treadmill (75% of MHR)
Thursday: Weightlifting/ Lower Body/Cardio (1hr/40 min.)
-Leg Extension Machine (Quads) (2 x 15) M
-Leg Curl Machine (Hamstrings) (2 x 15) M
-Dumbbell Squats (Both & Gluts) (4 x 10) L
-Barbell Squats (Both & Gluts) (4 x 7) M
-Walking Lunges (Both & Gluts) (3 x 20 steps)
-Weighted Calf Raises (Calfs) (3 x 25) L
-Thigh Adductor Machine (Glutes/outer thigh) (3 x 25) L
-Thigh Abductor Machine (Groin/inner thigh) (3 x 25) L
-10 minutes of Bike Machine (80% of MHR)
Friday: Cardio (65 min.)
-20 minutes of Bike Machine (85% of MHR)
-20 minutes of Treadmill (75% of MHR)
-20 minutes of Stair Climber (70% of MHR)
Saturday: Arms/Cardio (65 min.)
-Chin-ups (Arms) (3 x 5)
-Dumbbell Curls (Biceps) (3 x 7) L
-Tricep Extention (Triceps)(3 x 7) L
-Dumbbell Shoulder Press (Arms) (3 x 10) L
-20 minutes of Treadmill (85% of MHR)
Sunday: REST DAY!!!!!
- The equation to find out what your max heart rate should be is: (220 - age = MHR.) Ex. If you are 20 than according to the Equation your MHR should be 200.
- Sets and rep range is going to be put in: (S x R)
Schedule
Light weight = L
Medium weight = M
Heavy weight = H
Monday: Cardio (45 min.)
-30 Minutes of treadmill and 5 minutes of cooling off. (70% of MHR) (Refer to the Things to Know section and FITT Guidelines to find out what your heart rate should be at.)
Tuesday: Weightlifting/ Torso (1hr/30 min.)
-Pull-ups (3 x 5) also to get blood pumping into your back and chest, changes with doing them close or wide grip. (C = Chest) (W = Back)
-Bent Over Rows (Back) (3 x 10) L
-Lat Pulldown Machine (Back) (3 x 10) L
-Bench Press (Chest) (3 x 7) L
-Dumbbell Chest Press (Chest) (5 x 5) H
-Cable Fly Machine (Chest) (4 x 10) L
-Crunches (Abs) (3 x 50)
Wednesday: Cardio (55 min.)
-20 minutes of Stair Climber Machine (70% of MHR)
-30 minutes of Treadmill (75% of MHR)
Thursday: Weightlifting/ Lower Body/Cardio (1hr/40 min.)
-Leg Extension Machine (Quads) (2 x 15) M
-Leg Curl Machine (Hamstrings) (2 x 15) M
-Dumbbell Squats (Both & Gluts) (4 x 10) L
-Barbell Squats (Both & Gluts) (4 x 7) M
-Walking Lunges (Both & Gluts) (3 x 20 steps)
-Weighted Calf Raises (Calfs) (3 x 25) L
-Thigh Adductor Machine (Glutes/outer thigh) (3 x 25) L
-Thigh Abductor Machine (Groin/inner thigh) (3 x 25) L
-10 minutes of Bike Machine (80% of MHR)
Friday: Cardio (65 min.)
-20 minutes of Bike Machine (85% of MHR)
-20 minutes of Treadmill (75% of MHR)
-20 minutes of Stair Climber (70% of MHR)
Saturday: Arms/Cardio (65 min.)
-Chin-ups (Arms) (3 x 5)
-Dumbbell Curls (Biceps) (3 x 7) L
-Tricep Extention (Triceps)(3 x 7) L
-Dumbbell Shoulder Press (Arms) (3 x 10) L
-20 minutes of Treadmill (85% of MHR)
Sunday: REST DAY!!!!!