Dumbbell Squat / Bicep Curl to Shoulder Press Progression
2-3
15-20
60-75%
Chest
Push-up (knees or toes) on Swiss Ball
2-3
15-20
60-75%
Back
Free Motion Cross Cable Row to Squat progression
2-3
15-20
60-75%
Shoulders
Seated Overhead Dumbbell or Cable Press
2-3
15-20
60-75%
Legs
Dumbbell Squat (on Swiss ball)
2-3
15-20
60-75%
Cool Down
Isometric Full Body Stretching
2-3
20 sec. hold
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This program is based on Weight Training 3 Days A Week. Other Programs are available at the Front Desk.
After 3 weeks of following this program, you will probably be ready to move onto a new program. Remember that the key to results is varying your program.
Number of Repititions are GENERAL. They may be modified to accomodate your individual needs (i.e: fitness levels, schedules, etc.)
Be sure to stretch the muscles you worked before leaving the gym.
