1,3,5
Days
-5 minute warm-up
-2 to 3 sets of 12-20 repetitions with managable weight-focus on form:
-Leg Press (Hips, Thighs)
-Leg Extension (Quadraceps)
-Leg Curl (Hamstrings)
-Chest/Bench Press (Chest/Triceps/Front of Shoulders)
-Seated Row (Back/Lats/Biceps/Back of Shoulders)
-Bicep Curl
-Shoulder Press
-Tricep Extension
-Lat Pull-Downs
-Abdominals/Crunch/Flutter Kick/Etc.
-40 minutes of cardiovascular activity at 65%-75% of predicted maximum heart rate**
-5 minute cool down
-5 minutes of stretching
Days 2, 7
-5 minute warm-up
-Abdominals/Crunch/Flutter Kick/Etc.
-30 minutes of cardiovascular activity at 65%-75% of predicted maximum heart rate**
-5 minutes of stretching
Days 4, 6
-Rest
**Predicted maximum heart rate (MHR is 220 less your age. For example, for a 22 year old, the MHR=220-22=198.