GENERAL FITNESS PLAN - PRINT THIS IF NEEDED
Warm up on treadmill 5 minutes 4.0 pace incline
2Legs -DB Squats 12 reps 2 min rest (watch the knees and monitor his back, maintain the natural lordotic curve)
Back - Seated Lat Row 12 reps 2 min rest (cue the lats, monitor the spine is straight all times even when leaning forward, spot at the arms)
Chest - Chest Press 12 reps 2 min rest (cue the pecs, monitor the neck and lower back position, the spot at the wrist and some at the elbows)
ABS...Resista Ball Crunches *slow and controlled* really slow up and down 15 reps
Legs- Leg Press 12 reps 1 min rest
DB Shoulder Press 12 reps 1 min rest
Back - Lat Pull down 12 reps 1 min rest
Shoulder fly 12 reps 1 min rest
DB Bicep Flexion 12 reps 1 min restTricep Ext. *supine* on back 12 reps 1 min rest
ABS- Bicycle crunches 50 reps on the mat.
Cool down...light stretching or walking on the treadmill.
Do this at your own risk. Consult a Doctor before starting any exercise program. Camp DaveFiT is not responsible for any complications that may occur, during or after following this regiment. This is for informational purpose only.
Posted on Sat, January 7, 2012
by David Thompson filed under