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    Program Weight Reps Set: Standing Row 20kg 12/10/8+

    Uploaded by

    bob jeeg
    The document outlines a 3 day cardio and weight training routine. Day 1 focuses on lower body exercises like lunges, leg extensions, and squats as well as upper body exercises like rows, pull ups, and presses. Day 2 targets the lower body with exercises like hamstring curls, leg presses, and glute extensions along with upper body work like flies, presses, and rows. Day 3 finishes with lower body exercises of hamstring curls, hack squats, and rows combined with upper body training incorporating presses, pulldowns, and curls. Each workout concludes with a 10 minute stretching session.

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    Program Weight Reps Set: Standing Row 20kg 12/10/8+

    Uploaded by

    bob jeeg
    2 views3 pages
    The document outlines a 3 day cardio and weight training routine. Day 1 focuses on lower body exercises like lunges, leg extensions, and squats as well as upper body exercises like rows, pull ups, and presses. Day 2 targets the lower body with exercises like hamstring curls, leg presses, and glute extensions along with upper body work like flies, presses, and rows. Day 3 finishes with lower body exercises of hamstring curls, hack squats, and rows combined with upper body training incorporating presses, pulldowns, and curls. Each workout concludes with a 10 minute stretching session.

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    1. Program Jan 2022

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    The document outlines a 3 day cardio and weight training routine. Day 1 focuses on lower body exercises like lunges, leg extensions, and squats as well as upper body exercises like rows, pull ups, and presses. Day 2 targets the lower body with exercises like hamstring curls, leg presses, and glute extensions along with upper body work like flies, presses, and rows. Day 3 finishes with lower body exercises of hamstring curls, hack squats, and rows combined with upper body training incorporating presses, pulldowns, and curls. Each workout concludes with a 10 minute stretching session.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    2 views3 pages

    Program Weight Reps Set: Standing Row 20kg 12/10/8+

    Uploaded by

    bob jeeg
    The document outlines a 3 day cardio and weight training routine. Day 1 focuses on lower body exercises like lunges, leg extensions, and squats as well as upper body exercises like rows, pull ups, and presses. Day 2 targets the lower body with exercises like hamstring curls, leg presses, and glute extensions along with upper body work like flies, presses, and rows. Day 3 finishes with lower body exercises of hamstring curls, hack squats, and rows combined with upper body training incorporating presses, pulldowns, and curls. Each workout concludes with a 10 minute stretching session.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 3

    Cardio Routine

    Program Weight Reps Set


    Skipping 45sec 3
    Dumbbell push up 45sec 3
    Squats 45sec 3
    Leg press 45sec 3
    Bicycle Crunch/Plank/Ab Crunch 45sec 3

    Day 1
    Program Weight Reps Set
    Walking lunge 2.5kg 20m
    Standing row 20kg 12/10/8+ 3
    Seated Leg Extension 25/32/39 12/10/8+
    Back Assisted pull ups 27kg assist 12/10/8
    Back Cable Row – D-Handle 32/39/45 12/10/8+ 3
    Shoulder rope face pull 6/8/10 12/10/8+
    Dumbbell bench press 18/20/22 12/10/8+
    3
    Dumbbell Pull Over 20/22/24 12/10/8+
    Seated Shoulder press 14/16/18 12/10/8+
    3
    Seated Over Arm Triceps 16/18/22 12/10/8+
    Stretch 1 5 10min
    Cardio Routine
    Program Weight Reps Set
    Skipping 45sec 3
    Dumbbell push up 45sec 3
    Squats 45sec 3
    Leg press 45sec 3
    Bicycle Crunch/Plank/Ab Crunch 45sec 3

    Day 2
    Program Weight Reps Set
    Smith machine 12/10/8
    Lying hamstring curl 12/10/8
    3
    Leg Press 12/10/8
    Under arm lateral pulldown 12/10/8+
    Chest Fly 16/18/20 12/10/8+
    3
    Dumbbell bench press 18/20/22 12/10/8+
    Seated Shoulder press 14/16/18 12/10/8+
    3
    Seated Over Arm Triceps 16/18/22 12/10/8+
    Standing row 16/18/20 12/10/8+
    3
    Standing shoulder lateral raise 6/8/10 12/10/8+
    Glute extensions [body weight] 20 3
    Stretch 1 5 10min
    Cardio Routine
    Program Weight Reps Set
    Skipping 45sec 3
    Dumbbell push up 45sec 3
    Squats 45sec 3
    Leg press 45sec 3
    Bicycle Crunch/Plank/Ab Crunch 45sec 3

    Day 3
    Program Weight Reps Set
    Lying hamstring curl 12/10/8
    Machine flat chest press 12/10/8+
    Machine seated row 12/10/8 3
    Legs - Hack squat 12/10/8+
    Under arm lateral pulldown 12/10/8
    Cable upright rows 12/10/8+
    3
    Cable front raise 12/10/8+
    Cable Curls 12/10/8+
    Triceps Push down 12/10/8+ 3
    Triceps one arm down 12/10/8+
    Stretch 1 5 10min

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