Goblat squats15X260Light weightG.H.R15X260Light weightSeated calf raises15X260Light weightcool down and restTreadmill or bike10 minute cool down 50 percent of max heart rate Friday: Cardio Cardio (performed in this order)Time (minutes)restTreadmill10-153Row15-203bike103elliptical10-203Rest days: Do light walking or rest Sunday: Basketball and light walking activities1.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: 4-6Mesocycle Hypertrophy goalsIn 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
overall fat loss and toning Strength routineInitial 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 routine20-30 minute slow and moderate intensity, 4 days a week and focus on fat burning and cardio strengthening.Table 5Rest days will on Tuesdays, Thursdays and Sundays (Either rest or actively walk) Mondays: Push workoutWarm ups●Treadmill or stationary bike-5 minutes●Dynamic stretching- 5 minutessetsrepsRest (seconds)CommentsWeights and Machines usedBench31090Start with 50% max Flat dumbell pressIncline dumbell press3315159090Light - moderate weight light- moderateStanding military press31590light- moderateClose grip bench pressOverhead dumbell extension31590light- moderate
Lateral raisesRope pulldown331590light- moderate durationintensitycommentsCardioElliptical for 20 minutesRPE 8Somewhat hard60% max of heart rateDurationMobilityyoga20 minutesTable 6Wednesday: Pull Day Warm upsRow-5 minutesDynamic stretching- 5 minutesFree weights and MachinessetsrepsrestComments/WDeadlift315,12,1090Light-moderateBarbell row315-12-1090light- moderate Lat pulldown315,12,1090light-moderateAssited chinups315-10-1290light-moderateOne arm dumbell row315-10-1290light-moderateBarbell bicep curl315-10-12Hanging leg raises31590Body weightcardiodurationIntensity commentsTreadmill30 minutesRPE 7-1070% of maximum heart rate Mobilityyoga20 minuteslightTable 7
Friday: Legs Warm ups●Treadmill- 5 minutes●Dynamic stretching- 5 minutesFree weights and MachinessetsrepsrestComments/WSquats 31090start with 50% maxLeg press31590light- moderate Hack squat31590light-moderateBarbell lunch315 each leg 90no weight leg extension31590light-moderateleg curl 31590light to moderateG.H.Rseated calf raises hanging leg raises plank33151560 sec hold 9060light- moderate
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strength training, Barbell, Weight training exercises