Cardio Warm-Up (Daily)

• Treadmill Speed Walking

◦ Duration: 30 minutes
◦ Incline: 3-5%
◦ Speed: 3.5-4.5 mph

Weight
Day Focus Exercise Sets Reps
Recommendation
Cable Chest Press 3 12-15 10-15 lbs
Cable Fly 3 12-15 5-10 lbs
Day 1 Chest and Back
Cable Lat Pulldown 3 12-15 15-20 lbs
Cable Seated Row 3 12-15 15-20 lbs
Cable Shoulder Press 3 12-15 5-10 lbs
Cable Lateral Raise 3 12-15 5 lbs
Day 2 Shoulders and Arms
Cable Bicep Curl 3 12-15 10-15 lbs
Cable Tricep Pushdown 3 12-15 10-15 lbs
Cable Chest Press 3 12-15 10-15 lbs
Cable Fly 3 12-15 5-10 lbs
Day 3 Chest and Back
Cable Lat Pulldown 3 12-15 15-20 lbs
Cable Seated Row 3 12-15 15-20 lbs
Cable Shoulder Press 3 12-15 5-10 lbs
Cable Lateral Raise 3 12-15 5 lbs
Day 4 Shoulders and Arms
Cable Bicep Curl 3 12-15 10-15 lbs
Cable Tricep Pushdown 3 12-15 10-15 lbs
Cable Chest Press 3 15-20 10-15 lbs
Upper Body Cable Lat Pulldown 3 15-20 15-20 lbs
Day 5
Combination Cable Shoulder Press 3 15-20 5-10 lbs
Cable Bicep Curl 3 15-20 10-15 lbs
Cable Squats 3 15-20 15-20 lbs
Day 6 Lower Body (Minimal)
Cable Deadlifts 3 15-20 15-20 lbs
Day 7 Active Rest Light stretching or yoga - - -