Days 1, 3, 5
-5 minute warm-up
-3 to 5 sets of 12-20 repetitions with manageable weight-focus on form:
-Leg Press (Hips and Thighs)
-Leg Extension (Quadriceps)
-Leg Curl (Hamstrings)
-Chest/Bench Press (Chest/Triceps/Front of Shoulders)
-Seated Row (Back/Lats/Biceps/Back of Shoulders)
-Shoulder Press
-Bicep Curl
-Lat Pull-Downs
-Triceps Extension
-Abdominals/Crunch/Flutter Kick/Etc.
-20 minutes of cardiovascular activity at 65%-75% of predicted maximum heart rate**
-5 minute cool down
-5 minutes of stretching
Days 2, 4, 6, 7
-Rest
**Predicted maximum heart rate (MHR is 220 less your age. For example, for a 22 year old, the MHR=220-22=198.
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