Overall Fitness Routine
Geared towards, overall fitness.
MONDAY
Chest, Shoulders, Triceps
- incline dumbbell presses 4 sets x 15, 12, 10, 10 reps going heavier each set but maintaining proper form.
- hammer strength flat press 3 sets x 10 reps, stay with same weight each set
- pec deck machine 3 sets x 12 reps, go heavier each set but maintain proper form
- dumbbell side lateral 3 sets x 15 reps, stay with same weight each set
- machine shoulder press 3 sets x 10 reps, go heavier each set
- bent over dumbbell lateral 3 sets x 10 reps, stay with same weight each set
- tricep pressdown 3 sets x 15, 12, 10 reps, going heavier each set
- dumbbell kick backs 3 sets x 15 reps each arm
**rest 50-60 seconds between sets
***do 30 minutes on treadmill at moderate pace
TUESDAY
Core and Abs
- Crunches 3 sets x 30 reps
- hanging leg raises 3 sets x 15-20 reps
- planks 3 sets x 25-30 seconds ( add more time as you advance
- medicine ball side to sides for oblique's 3 sets x 40-50 reps
** rest 40-50 seconds between sets
***do 25 minutes on elliptical machine at moderate intensity
WEDNESDAY
Legs
- leg extensions 4 sets x 15 reps, going heavier each set but maintaining proper form
- selectorized leg press 4 sets x 20, 15, 12, 10 reps, going heavier each set but maintaining proper form
- dumbbell stationary lunges 3 sets, 15 each leg, using same weight.
- dumbbell stiff legged deadlift 3 sets x 12 reps, going heavier each set
- laying leg curls 3 sets x 10 reps, going heavier each set
- calf raise on leg press 4 sets x 20, 15, 12, 10 reps, going heavier each set
**rest 50-60 seconds between sets
***off day from cardio
THURSDAY
Take a yoga or Pilate's class for flexibility, peace of mind, and core strengthening
FRIDAY
Back and Biceps
- one arm dumbbell rows 3 sets x 10 reps, going heavier each set
- inverted pull ups 3 sets x as many as you can do
- seated cable rows 3 sets x 12, 10, 10 reps, going heavier each set
- lat pull down 3 sets x 12 reps, going heavier each set
- dumbbell curls 3 sets x 12 reps, going heavier each set
- dumbbell hammer curls 3 sets x 15 reps, staying with same weight each set
**rest 50-60 seconds between sets
***do interval training for cardio, 5 minute warm up then alternate one minute of low intensity work with one minute high intensity work
SATURDAY
Repeat Tuesday's ab routine and instead of cardio do yoga or Pilate's again
**note for every session do 5 minutes of light cardio vascular work beforehand and light stretching as well. At the end of each workout do active stretching for each muscle group.
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