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  • G+C Workout1

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    Rishav Raj
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    This document outlines a fitness program for a member named including their membership type and dates of activation and expiration. It provides three workout routines - an upper body workout focusing on exercises like seated rows, chest presses, and bicep curls; a cardio and abs workout including exercises like cross trainers and step ups; and a lower body workout with exercises such as squats, leg extensions, and calf raises. It notes to initially do only 2 sets for 2 weeks and alternate days of abs exercises.

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    Workout

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    This document outlines a fitness program for a member named including their membership type and dates of activation and expiration. It provides three workout routines - an upper body workout focusing on exercises like seated rows, chest presses, and bicep curls; a cardio and abs workout including exercises like cross trainers and step ups; and a lower body workout with exercises such as squats, leg extensions, and calf raises. It notes to initially do only 2 sets for 2 weeks and alternate days of abs exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    5 views2 pages

    G+C Workout1

    Uploaded by

    Rishav Raj
    This document outlines a fitness program for a member named including their membership type and dates of activation and expiration. It provides three workout routines - an upper body workout focusing on exercises like seated rows, chest presses, and bicep curls; a cardio and abs workout including exercises like cross trainers and step ups; and a lower body workout with exercises such as squats, leg extensions, and calf raises. It notes to initially do only 2 sets for 2 weeks and alternate days of abs exercises.

    Copyright:

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

    ROYAL FITNESS

    Member Name

    Membership Type Special Batches

    Membership Activation Membership Expiration


    Date Date

    Health Condition Programmer’s Name

    Workout No – 1 (GYM+CARDIO)

    Upper Body Workout – (Days - / )

    Sr No. Name of Exercise Sets Reps


    1 Warm-up joint rotation 5 min
    2 Seated Row 3 20
    3 Chest Press – M/C or D/B 3 20
    4 Lateral Raises – D/B 3 20
    5 Biceps Curl – M/C or D/B 3 20
    6 Triceps Extension – M/C 3 20
    7 Alt Hands – Legs Raises 3 20
    8 Full Body Stretching 5 min

    Note:
    1) Initially for 2 weeks do only 2 Sets of each Exercise.
    2) Alternate Days Abs Exercise.
    Cardio & Abs – (Days - / )

    Sr No. Name of Exercise Sets Reps


    1 Warm-up joint rotation 5 min
    2 Cardio M/C – (10 min Each) - -
    3 Cross Trainer (10 min) - -
    4 Spinning Bike Cycle (5 min) - -
    5 Abs Exercise 3 20
    6 Step Up 3 15
    7 Full Body Stretching 5 min

    Lower Body Workout – (Days - / )

    Sr No. Name of Exercise Sets Reps


    1 Warm-up joint rotation 5 min
    2 Squat’s 3 20
    3 Leg Extension or Leg Press 3 20
    4 Leg Curls 3 20
    5 Standing Calf Raises 3 20
    6 Full Body Stretching 5 min

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