This is a sample of a routine I may do for a couple weeks before changing it up again. This is actually my favorite because it consist of my favorite exercises. If you don’t know what some of these are you can go to EXRX and it will show you exactly what it is and how to do the proper form. Once I get my mats (I have wood ) for my floors at home I can do the moves on video.
Please remember to consult with your physician BEFORE you start any exercise program.
Monday: Upper Body – Back/Biceps
Dumbbell Rows – 4 sets of 8 to 10 reps (my goal is muscle)
Lat Pull Downs – 4 sets of 8 to 10 reps
Dumbbell or Hammer Curls – 4 sets of 8 to 10 reps
Dumbbell Pullover – 4 sets of 8 to 10 reps
Stairmaster 40 minutes
Tuesday: Lower Body – Quads/Calves
Legpress – 4 sets of 8 to 10 reps
Leg Extensions- 4 sets of 8 to 10 reps
Lunges on squat rack- 4 sets of 8 to 10 reps
Seated Calf raises on two different machines
Treadmill 30 minutes (speed 3-4.8mph with incline between 8-12)
Wednesday: Shoulders
Overhead Press- 4 sets of 8 to 10 reps
Llateral Raise- 4 sets of 8 to 10 reps
Stairmaster 40 minutes
Thursday: Upper Body – Chest/Triceps
Dumbbell chest press- 4 sets of 8 to 10 reps
Dumbbell Flys- 4 sets of 8 to 10 reps
Tricep Extensions- 4 sets of 8 to 10 reps
Friday: Lower Body – Hamstrings/Back
Squats- 4 sets of 8 to 10 reps
Stiff-leg deadlift- 4 sets of 8 to 10 reps
Hamstring curls- 4 sets of 8 to 10 reps
Plie deadlifts- 4 sets of 8 to 10 reps
Saturday:
Do pilates at home on machine for stretching
Walk/Jog 5 miles
Sunday:
Leg Raises (works the Abs/Quads)
Bicep curls (right arm only since it’s smaller)
Tricep kickbacks ( right arm only since it’s smaller)
Lunges (right leg only since it’s smaller)
Walk/Jog 5 miles
Please remember to consult with your physician BEFORE you start ANY exercise program. I can’t stress this enough. You never know if you have an underlying medical condition.
