Dumbbell Squat / Bicep Curl to Shoulder Press Progression
2-3
15-20
60-75%
Chest
Superset: Bench Press with Ball Push Ups
2 each
15-20
60-75%
Back
Single-leg Dead Lifts
2-3
15-20
60-75%
Shoulders
Single-leg alternating scaption
2-3
15-20
60-75%
Legs
Superset: Leg press with Plyometric Squats
2 each
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.
