Here are a few links and ideas.
http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/
http://generalfitness.tripod.com/id3.html (not direct, cut and paste into address box)
Cardio/ME
Day
|
Exercise#1
|
Exercise#2
|
Exercise#3
|
1
|
Treadmill 15-20min- light jog to run
|
Rowing Machine 15-20min- quick pace
|
Push-ups 3 sets of max # of reps
|
2
|
Cardio Bike 15-20min- medium to quick pace
|
Chin-ups 3 sets of max # of reps
|
Step Machine 15-20min- quick pace
|
3
|
Treadmill 15-20 min- light jog to run
|
Skipping Rope 10-15min- fast pace
|
Tricep Dips 3 sets of max # of reps
|
This program should be carried out over a week long period and can also be used for muscular endurance
Recommended Daily Stretching Muscles
Upper body | Lower Body |
Pectorals | Quadraceps |
Shoulders | Hamstrings |
Biceps | Glutes |
Triceps | Calves |
Upper Back
|
Ankles
|
Abdominals
|
Pelvic Muscles
|
Muscle Str.
Day | Exercise#1 | Exercise#2 | Exercise#3 | ||
1(Chest,triceps, shoulders) | Bench Press | Dumbell Fly |
Shoulder Press
|
Tricep Extensions
| |
2(back,biceps,abs) | Cable Row | Lat Pulldown |
Shoulder Shrugs
|
Varied Ab Exercises
| |
3(legs) | Squats | Leg Press | Calve Press |
Hamstring Extensions
|
Quad Extensions
|
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