4 - 6 WEEK PROGRAM |
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Rest Periods: 3-4 minutes
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Estimated Time: 90-105 minutes
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| MONDAY (heavy) | WEDNESDAY | FRIDAY (light) | |||
| Exercise |
sets x reps
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Exercise |
sets x reps
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Exercise |
sets x reps
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1 x 8
(warm-up)
4 x 5 |
Step ups
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4 x 6
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3 x 6
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Side Lunges
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3 x 6
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Leg curls
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4 x 10
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Side lunges
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2 x 6
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Leg curls
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4 x 8
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Hyperextensions
|
3 x 12
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Leg curls
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3 x 10
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Bench press
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1 x 8
(warm-up)
4 x 5 |
Seated rows
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3 x 6
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Incline bench press
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3 x 6-8
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Lat Pulldown
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3 x 6
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Low pulley lateral raises
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3 x 10
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Bent-over rows
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3 x 6-8
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Triceps pushdown
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3 x 6
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DB biceps curl
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3 x 8
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Triceps pushdown
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3 x 6-8
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Wrist Roller
|
2 sets
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Wrist rollers
|
2 sets
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Wrist roller
|
2 sets
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Wrist pronation
& supination
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2 x 12
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Wrist pronation & supination
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2 x 12
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Wrist pronation & supination
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2 x 12
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Twisting
Crunch
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3 x 12
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Twisting crunch
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3 x 12
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Twisting crunch
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3 x 12
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Rotator Cuff
exercises
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-
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Rotator Cuff exercises
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-
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Rotator cuff exercises
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-
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