extension s 15X2 60 Light weight lunges 15X2 60 Light weight Goblat squats 15X2

Extension s 15x2 60 light weight lunges 15x2 60 light

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extension s 15X2 60 Light weight lunges 15X2 60 Light weight
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Goblat squats 15X2 60 Light weight G.H.R 15X2 60 Light weight Seated calf raises 15X2 60 Light weight cool down and rest Treadmill or bike 10 minute cool down 50 percent of max heart rate Friday: Cardio Cardio (performed in this order) Time (minutes) rest Treadmill 10-15 3 Row 15-20 3 bike 10 3 elliptical 10-20 3 Rest days: Do light walking or rest Sunday: Basketball and light walking activities 1. Mobility exercise: Yoga will take place every day, each will take duration of 15-25 minutes every session per day for the first phase of training. 2. Cool down : this is a mandatory exercise that will take place every day and will take duration of 5-10 minutes every day. ( Any cardio machine). Week: 4-6 Mesocycle Hypertrophy goals In this phase Selina will be introduced into split training to work different muscle groups different days of the week. She will Pick up certainty with exercise, begin with light weight, slow and gradual progress, adding weight based on feedback and maintain consistency and include circuit training for
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overall fat loss and toning Strength routine Initial strength development; determine proper resistance for GAS Principe, increase load and variation in 3 days a week and 1 day a week body weight circuit training to help speed fat loss. Cardio routine 20-30 minute slow and moderate intensity, 4 days a week and focus on fat burning and cardio strengthening. Table 5 Rest days will on Tuesdays, Thursdays and Sundays ( Either rest or actively walk) Mondays: Push workout Warm ups Treadmill or stationary bike-5 minutes Dynamic stretching- 5 minutes sets reps Rest (seconds) Comments Weights and Machines used Bench 3 10 90 Start with 50% max Flat dumbell press Incline dumbell press 3 3 15 15 90 90 Light - moderate weight light- moderate Standing military press 3 15 90 light- moderate Close grip bench press Overhead dumbell extension 3 15 90 light- moderate
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Lateral raises Rope pulldown 3 3 15 90 light- moderate duration intensity comments Cardio Elliptical for 20 minutes RPE 8 Somewhat hard 60% max of heart rate Duration Mobility yoga 20 minutes Table 6 Wednesday: Pull Day Warm ups Row-5 minutes Dynamic stretching- 5 minutes Free weights and Machines sets reps rest Comments/W Deadlift 3 15,12,10 90 Light- moderate Barbell row 3 15-12-10 90 light- moderate Lat pulldown 3 15,12,10 90 light- moderate Assited chinups 3 15-10-12 90 light- moderate One arm dumbell row 3 15-10-12 90 light- moderate Barbell bicep curl 3 15-10-12 Hanging leg raises 3 15 90 Body weight cardio duration Intensity comments Treadmill 30 minutes RPE 7- 10 70% of maximum heart rate Mobility yoga 20 minutes light Table 7
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Friday: Legs Warm ups Treadmill- 5 minutes Dynamic stretching- 5 minutes Free weights and Machines sets reps rest Comments/W Squats 3 10 90 start with 50% max Leg press 3 15 90 light- moderate Hack squat 3 15 90 light- moderate Barbell lunch 3 15 each leg 90 no weight leg extension 3 15 90 light- moderate leg curl 3 15 90 light to moderate G.H.R seated calf raises hanging leg raises plank 3 3 15 15 60 sec hold 90 60 light- moderate
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  • Summer '18
  • JONE LEE
  • strength training, Barbell, Weight training exercises

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