Certified personal trainer course_week 10 spiderman case study_ exercise plan_James E Welsh III (1). - Weeks 1-4 Resistance training will reinforce

Certified personal trainer course_week 10 spiderman case study_ exercise plan_James E Welsh III (1).

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MON TUE WED THURSDAY FRI SAT SUN Warm up: (should take no longer than 10 minutes) Shoulder rotations forward and backwards 10 reps x 2 5 rounds (scale to knee push-ups if necessary) 3 push ups (close or diamond hand placement) 3 burpees 3 push ups (normal to wide hand placement) 20 Abdominal crunches (on floor or with bosu ball) 30 seconds rest REST Warm up: 5 mins on a Stationary Bike 5 rounds ( easy pace but minimal to no rest between rounds and exercises ) 10 seconds Pull up dead hang (hang from pull up bar) 5 reps Leg raises (straight arms, hanging from pull up bar) 20 reps mountain climbers (count both legs) REST Warm up: Lunges for 10 feet x 2 Air Squats 10 reps x 3 5 minute walk on Treadmill REST REST Chest & Triceps: (transition quickly and attempt to complete chest exercises in 20 minutes) 2 sets of each exercise 10 - 15 reps per set Machine chest press (Incline) Machine chest press (Decline) Machine chest press (flat) Machine chest Flys Rope pull down Dumbbell Kickbacks HIIT Cardio (Cardio should take no more than 20 minutes) 5 minute walk 6 rounds 30 seconds run 60 seconds walk 5 minute walk (cool down) REST Back, Biceps & Shoulders: (transition quickly and attempt to complete chest exercises in 20 minutes) 2 sets of each exercise 8-10 reps per set Lats Pull down (wide) Cable Row (wide) Lower back extensions Dumbbell overhead press Reverse flys (focus on rear deltoids) Barbell Curls 20 mins on the stationary bike REST Lower body: (transition quickly and attempt to complete chest exercises in 20 minutes) 3 sets of each exercise 10 - 15 reps per set Air Squat Leg extensions Leg Curl Run on the treadmill at 80% of max heart rate for as long as possible up to 30 mins. If you can’t maintain for entire 30 mins then run for as long as possible at 80% MHR and then drop for 50% for the rest of the 30 mins. REST REST Cool Down: (should take 10 minutes) Hold all stretches for one minute Shoulder rotations forward and backwards 15 reps for 2 sets. Front shoulder stretch Upper back stretch Chest and Anterior deltoid stretch: Hamstring stretch Front straddle stretch REST Cool Down: (should take 10 minutes) Hold all stretches for one minute Hamstring Stretch Low-Back Stretch Quadriceps stretch Groin Stretch REST Cool Down:
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