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  • Firdaus Weight Loss Program

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    Yumi Kaito
    6 views16 pages
    The document contains a 4-week strength and conditioning program for an individual. The program includes 15-20 minutes of cardiovascular training on a Scifit machine 3 times per week followed by resistance exercises targeting the chest, back, shoulders, arms and core. The resistance exercises are completed in 4 sets of 10 repetitions, with increasing intensity over the 4 weeks. The training aims to support weight loss goals through a combination of endurance and resistance training.

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    Firdaus weight loss program.xlsx

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    The document contains a 4-week strength and conditioning program for an individual. The program includes 15-20 minutes of cardiovascular training on a Scifit machine 3 times per week followed by resistance exercises targeting the chest, back, shoulders, arms and core. The resistance exercises are completed in 4 sets of 10 repetitions, with increasing intensity over the 4 weeks. The training aims to support weight loss goals through a combination of endurance and resistance training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    6 views16 pages

    Firdaus Weight Loss Program

    Uploaded by

    Yumi Kaito
    The document contains a 4-week strength and conditioning program for an individual. The program includes 15-20 minutes of cardiovascular training on a Scifit machine 3 times per week followed by resistance exercises targeting the chest, back, shoulders, arms and core. The resistance exercises are completed in 4 sets of 10 repetitions, with increasing intensity over the 4 weeks. The training aims to support weight loss goals through a combination of endurance and resistance training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 16

    Goa

    Strength an

    Tuesday

    5/12/2017
    Cardiovascular endurance training
    15-20 minutes Scifit Progressive hill mode:level 3

    After 5 minutes increase watts to 30-40,


    last 5 minutes 50-60

    Exercise Sets Reps Intensity Comment

    DB Bench press 4 10 5-10kg

    Shoulder press 4 10 5-12.5 kg

    Lat Pulldown 4 10 23/32/41

    Crunches 2 15-20

    Superman 2 10
    Tuesday

    12/12/2017
    Cardiovascular endurance training
    15-20 minutes Scifit Hill mode or Manual (lvl 3+)

    Exercise Sets Reps Intensity Comment


    DB Bench press 4 10 5-10kg
    Shoulder press 4 10 5-12.5 kg
    Lat Pulldown 4 10 23/32/41

    Crunches 2 15-20
    Superman 2 10
    Tuesday

    19/12/2017
    Cardiovascular endurance training
    15-20 minutes Scifit Hill mode or Manual (lvl 3+)

    Exercise Sets Reps Intensity Comment


    DB Bench press 4 10 5-10kg
    Shoulder press 4 10 5-12.5 kg
    Lat Pulldown 4 10 23/32/41

    Crunches 2 15-20
    Superman 2 10

    Tuesday

    26/12/2017
    Cardiovascular endurance training
    15-20 minutes Scifit Hill mode or Manual (lvl 3+)
    Exercise Sets Reps Intensity Comment

    DB Bench press 4 10 5-10kg

    Shoulder press 4 10 5-12.5 kg

    Lat Pulldown 4 10 23/32/41

    Crunches 2 15-20

    Superman 2 10
    Firdaus Shooting 4 week phase
    Goals= Weight loss (nutrition department will be mon

    Strength and conditioning program design: Endurance trainin


    Session plan: 15-20 minutes on Scifi
    15-20 minutes weight resistant exercis

    Block 1: 05-07/12/2017
    Wednesday

    6/12/2017
    ing Cardiovascular endurance training
    ode:level 3 15-20 minutes Scifit Progressive hill mode:lev

    watts to 30-40, After 5 minutes increase watts


    last 5 minutes 50-60

    Comment Exercise Sets Reps Intensity

    KB twist 4 10 4-10kg

    Hammer curl with OH press 4 10 5-12.5 kg

    Tricep Extension 4 10 7.5-15kg

    Crunches 2 15-20

    Superman 2 10
    Block 1: 12-14/12/2017
    Wednesday

    13/12/2017
    ing Cardiovascular endurance training
    ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3

    Comment Exercise Sets Reps Intensity


    KB twist 4 10 4-10kg

    Hammer curl with OH press 4 10 5-12.5 kg

    Tricep Extension 4 10 7.5-15kg

    Crunches 2 15-20

    Superman 2 10

    Block 1: 19-21/12/2017
    Wednesday

    20/12/2017
    ing Cardiovascular endurance training
    ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3

    Comment Exercise Sets Reps Intensity

    KB twist 4 10 4-10kg

    Hammer curl with OH press 4 10 5-12.5 kg

    Tricep Extension 4 10 7.5-15kg

    Crunches 2 15-20

    Superman 2 10

    Block 1: 26-28/12/2017
    Wednesday

    27/12/2017
    ing Cardiovascular endurance training
    ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3
    Comment Exercise Sets Reps Intensity

    KB twist 4 10 4-10kg

    Hammer curl with OH press 4 10 5-12.5 kg

    Tricep Extension 4 10 7.5-15kg

    Crunches 2 15-20

    Superman 2 10
    week phase
    will be monitoring his weight)

    urance training + Resistance traning


    utes on Scifit
    istant exercise

    2/2017
    Thursday

    7/12/2017
    e training Cardiovascular endurance t
    sive hill mode:level 3 15-20 minutes Scifit
    es increase watts to 30-40,
    s 50-60

    Comment Exercise Sets

    straight arm DB Bench press 4

    Shoulder press 4

    Lat Pulldown 4

    Crunches 2

    Superman 2
    2017
    Thursday

    14/12/2017
    e training Cardiovascular endurance t
    de or Manual (lvl 3+) 15-20 minutes Scifit

    Comment Exercise Sets


    straight arm DB Bench press 4
    Shoulder press 4
    Lat Pulldown 4

    Crunches 2
    Superman 2

    2017
    Thursday

    21/12/2017
    e training Cardiovascular endurance t
    de or Manual (lvl 3+) 15-20 minutes Scifit

    Comment Exercise Sets


    straight arm DB Bench press 4
    Shoulder press 4
    Lat Pulldown 4

    Crunches 2
    Superman 2

    2017
    Thursday

    28/12/2017
    e training Cardiovascular endurance t
    de or Manual (lvl 3+) 15-20 minutes Scifit
    Comment Exercise Sets

    straight arm DB Bench press 4

    Shoulder press 4

    Lat Pulldown 4

    Crunches 2

    Superman 2
    Thursday

    7/12/2017
    ular endurance training
    Progressive hill mode:level 3

    After 5 minutes increase watts to 30-40, last 5


    minutes 50-60

    Reps Intensity Comment

    10 5-10kg

    10 5-12.5 kg

    10 23/32/41

    15-20

    10
    Thursday

    14/12/2017
    ular endurance training
    Hill mode or Manual (lvl 3+)

    Reps Intensity Comment


    10 5-10kg
    10 5-12.5 kg
    10 23/32/41

    15-20
    10
    Thursday

    21/12/2017
    ular endurance training
    Hill mode or Manual (lvl 3+)

    Reps Intensity Comment


    10 5-10kg
    10 5-12.5 kg
    10 23/32/41

    15-20
    10

    Thursday

    28/12/2017
    ular endurance training
    Hill mode or Manual (lvl 3+)
    Reps Intensity Comment

    10 5-10kg

    10 5-12.5 kg

    10 23/32/41

    15-20

    10

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