Advertisement
Not a member of Pastebin yet?
Sign Up,
it unlocks many cool features!
- Strength Training:
- Full Body Workout, Three Weeks
- Alternate Targeted Workouts Every Four Weeks
- Cardio:
- Couch to 5K Program (http://www.c25k.com/)
- 1-2 Swim Sessions Per Week
- Full Body (MWF):
- Quadriceps - Dumbbell Squats
- Hamstrings - Leg Curl
- Calves - Dumbbell Calf Raises
- Back - Dumbbell Bent-Over Row
- Deltoid (Side) - Dumbbell Upright Row
- Chest - Dumbbell Bench Press
- Biceps - Alternating Dumbbell Curl
- Triceps - Bench Dip
- Abdominal - Full Sit-Up
- Targeted Routine 1 – (ABCx)
- A (Chest & Back):
- Chest (General) - Bench Press
- Back (Lats) - Cable Pulldown
- Chest (Upper) - Incline Bench Press
- Back (General) - Bent-Over Row
- Chest (General) (aux) - Chest Fly
- Trapezius (Upper) - Dumbbell Shrug
- B (Legs):
- Quadriceps - Dumbbell Squats
- Hamstrings - Leg Curl
- Quadriceps (aux) - Leg Extensions
- Glute - Lunge
- Hip Adductors - Hip Adduction
- Hip Abductors - Hip Abduction
- Calves (General) - Dumbbell Calf Raises
- Hip Flexors - Lying Leg Raise
- Calves (Soleus) - Seated Calf Raise
- Tibialis Anterior - Dumbbell Reverse Calf Raise
- Abdominal - Full Sit-Up
- Obliques - Twist-Up
- C (Arms & Shoulders):
- Deltoid (Front) - Shoulder Press
- Deltoid (Side) - Upright Row
- Deltoid (Rear) - Rear Delt Row
- Triceps - Lying Triceps Extension
- Biceps - Alternating Dumbbell Curl
- Triceps (aux) - Pushdown with Rope
- Brachialis - Concentration Curl
- Brachioradialis - Alternating Hammer Curl
- Wrist Flexors - Wrist Curl
- Wrist Extensors - Reverse Wrist Curl
- Targeted Routine 2 – (AxBx)
- A (Torso):
- Chest (General) - Bench Press
- Back (Lats) - Pulldown
- Chest (Upper) - Incline Bench Press
- Back (General) - Bent-Over Row
- Deltoid (Front) - Shoulder Press
- Deltoid (Side) - Upright Row
- Deltoid (Rear) - Rear Delt Row
- Trapezius (Upper) - Shrug
- B (Legs & Arms):
- Quadriceps - Dumbbell Squat
- Hamstrings - Leg Curl
- Quadriceps (aux) - Leg Extensions
- Calves - Standing Calf Raise
- Triceps - Lying Triceps Extension
- Hip Flexors - Lying Leg Raises
- Biceps - Bicep Curl
- Abdominal - Full Sit-Ups
- Obliques - Twist-Ups
Advertisement
Add Comment
Please, Sign In to add comment
Advertisement