bkdwiowa 
"Get in shape."
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Name: Brad De Witt
Basic Workout Program Week Beg July 24
Target Heart Zone
120 HR- 140 HR
CrossTraining Program (3x per week)
Day 1, 3, 5
Treadmill 3.0-3.5 mph 120 HR- 140 HR 3-5 min.
Chest Press Machine 2-3 sets 95lb. x 10-12 reps 30-60 sec. rest
AB Machine 2-3 sets 155lb. x 10-12 reps 30-60 sec. rest
Seated Row 2-3 sets 185lb. x 10-12 reps 30-60 sec. rest
Recumbent Bike Manual 120 HR- 140 HR 3-5 min.
Leg Press 2-3 sets 400lb. x 15 reps 30-60 sec. rest
Treadmill 3.0-3.5 mph 120 HR- 140 HR 3-5 min.
Leg Curl 2-3 sets 80lb. x 10-12 reps 30-60 sec. rest
Elliptical 3-4 mph 120 HR- 140 HR 3-5 min.
Barbell Shoulder Press 2-3 sets 65lb. x 10-12 reps
Lying Knee-ups 2-3 sets BW x 15 reps 30-60 sec. rest
Recumbent Bike Manual 120 HR- 140 HR 3-5 min.
Tricep Pushdown 3 sets 150lb. x 10-12 reps 30-60 sec. rest
DB Arm Curl 3 sets 25lb. x 10-12 reps 30-60 sec. rest
Day 2, 4
Cardiovascular Training
Mode: Cardio
Intensity: 125 HR-140 HR
Duration: 1 Month (30 Minutes Total)
2 Month (45 Minutes Total)
3 Month (60 Minutes Total) |
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