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Workout Exercises
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Please Consult Your Physician before performing any exercises.
At any time during your workout, you feel faint, dizzy, loss of breath, or extra tired.
_______________ Ideal Body-fat Percentages Men ages 20-39 15-20% ages 40-49 18-22% age 50+ 22-23% Athletes 13-15%
Women ages 20-39 18-23% ages 40-49 21-26% age 50+ 26-27% Athletes 16-19%
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Basic Workout What I do.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday off Workout
Voicemail # 740-398-0398 - Legal Notice
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Basic Workout Workout #1 Day 1.- Chest, Triceps Day 2.- Back, Biceps, Shoulders Day 3.- Legs, Calves, Abs Workout #2 Day 1.- Chest, Back, Shoulders Day 2.- Biceps, Triceps, Abs Day 3.- Legs, Calves, Abs Chest Flat bench (Dumbbells, every other time) Incline bench (Dumbbells, every other time) Decline bench (Dumbbells, every other time) Peck Deck (or Dumbbell Flies) Rotate with Fly's Flat bench Fly's (Dumbbells, every other time) Biceps Preacher Dumbbell, and Bar Curls Standing Arm Blaster Curls Standing Dumbbell Curls Seated Dumbbell Curls (Supination, Pronation) Preacher Cable Curls Standing Cable Curls Triceps Lying down Bent over One-Dumbbell Extensions French Press-Nose Busters (with curl bar, or straight bar) Push Downs (with V-bar) Seated Dips One Arm Dumbbell Kickbacks Back Lower Back Extension Seated Rows Lat. Pull Down (Front of neck) Dumbbell Rows Chin Ups Legs Hack Squat Machine (toes up high) Lunges (with dumbbells or bar) Leg Press (feet pointing in & out a little each set) Squats (Smith Machine) Leg Extension Leg Curl Lifts-Calves-with sit down machine Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves , then crunch Plantar Flexion ( heel up) at top. Abs Cable pull downs with weight Abdominal Machine Leg lift-sit ups Half sit ups (front and sides) or hanging Hanging leg lifts or half sit ups on decline bench Rotary Torso Machine Shoulders Lateral Raises Military Press Front Raises Dumbbell Shrugs My Email: or health_fit@fitnessandbodyimage.com
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