Warning: Please consult a physician before partaking
in any exercise routine and observe all of the notations and directions given.
ALL WEIGHTS ARE FOR SUGGESTED CONSIDERATION AND MAY BE ALTERED AT YOUR
OWN DISCRETION.
Suggested Training Time – 3-4 times per week for 6-8 weeks. ( always
skip one day in between training sessions)
STRETCH:
1: Rotate the arms in circles with a controlled clock- wise motion for 7 repetitions
and reverse the motion for 7 repetitions.
2: Stand straight with the feet together and place your hands on your legs
and slowly rotate the knees in circles both clock-wise and counter clock-wise.
3: Hold all exercises below with a light pressure for 7 to 12 seconds.
Hamstring/Lower Back Stretches
CARDIO: March in place, performing light steps while pumping the arms briskly. Perform this exercise for a minimum of 20 minutes or Walk Briskly for 45-60 minutes at the approximate rate of 3 to 4 miles per hour.
(click the underlined exercise to view)
CHEST:
Push-Ups - Perform 15-20 repetitions for 3-4 sets.
Chest Press – Perform 10-12 reps for 3-4 sets with a weight of 10-12 pounds.
Wide Push-Ups - Perform 12-20 reps for 3-4 sets.
Chest Fly - Perform 10-12 reps for 3-4 sets with a weight of 8-12 pounds.
Pullovers - Perform 10-12 reps for 3-4 sets with a weight of 8-12 pounds.
ARMS:
Standing Bicep Curls – Perform 10-12 reps for
3-4 sets with a weight of 8-15 pounds.
Standing Preacher Curls - Perform 10-12 reps for 3-4 sets with a weight of 8-15 pounds.
Standing Alternate Curls - Perform 10-12 reps for 3-4 sets with a weight of 8-15 pounds.
Standing Tricep Extensions – Perform 10-12 reps for 3-4 sets with a weight of 8-15 pounds.
Modified Dips - Perform 10-15 reps for 3-4 sets. You may decrease the reps if desired.
Lying Dumbbell Tricep Extension - Perform 10-12 reps for 3-4 sets with a weight of 8-15 pounds.
LEGS:
45-Degree Squat – Perform 15-20 reps for 3-4
sets with a weight of 8-12 pounds.
Parallel Squat - Perform 12-20 reps for 3-4 sets. Use 5-12 pounds weights.
Stagnant Lunge - Perform 10-15 reps per leg for 3-4 sets. No weights to 5-8 pounds.
Side Leg Raise - Perform 15-20 reps each leg for 3-4 sets. You may decrease the reps if desired.
Inner Leg Press - Perform 15-20 reps each leg for 3-4 sets. You may decrease the reps if desired.
Calf Raise - Perform 15-20 reps for 3-4 sets. You may decrease the reps if desired or add 5-10 pound weights.
SHOULDERS:
Seated Shoulder Press - Perform 10-12 reps for 3-4
sets with light weights. Use 8-12 pounds.
Seated Side Lateral Raises - Perform 10-12 reps for 3-4 sets. Use 8-10 pounds
Seated Shoulder Press w/ Peck Fly – Perform 12-15 reps for 3-4 sets. Use 5-10 pound weights.
BACK:
Standing Single Arm Row – Perform 10-12 reps
each arm for 3-4 sets. Performance of the exercise with each arm equals a
complete set. Use a weight of 8-12 pounds.
Bent Over Row - Perform 10-12 reps for 3-4 sets. Use 8-12 pounds.
ABS:
Knee Raises – Perform 12-20 repetitions and
move to the next exercise.
Alternate Crunch - Perform 12-20 repetitions and move to the next exercise.
Bent Knee Crunch - Perform 12-20 repetitions and move to the next exercise.
Regular Crunch - Perform 12-20 repetitions and move to the next exercise.
Hip Lifts - Perform 12-20 repetitions and move to the next exercise.
Elbow to Knee Alt. Crunch - Perform 12-20 repetitions and move to the next exercise.
Straight Leg Crunch - Perform 12-20 repetitions and move to the next exercise.
Leg Raises – Perform 12-20 reps and repeat all exercises from the begging for a total of 2 sets
STRETCH:
Hold all exercises below with a light pressure for 7 to 12 seconds.
Hamstring/Lower Back Stretches