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Week 2: Full Body Circuit - do one circuit,15 reps of each exercise, 3 times per week.
Warm Up - 10 minutes of cardio
Quads - Leg Extension
Back - Seated Row
Abs - Crunch
Chest - Bench Press
Triceps - Pressdown
Biceps - Barbell Curl
Shoulders - Overhead Press
Hamstrings - Lying Leg Curl
Cool Down - 10 minutes of cardio
Week 3: Full Body Circuit - do 2 circuits, 15 reps of each exercise, 3 times per week.
Warm Up - 10 minutes of cardio
Quads - Barbell Squats
Back - Seated Row
Abs - Crunch
Chest - Incline Press
Triceps - Pushdown
Biceps - Barbell Curl
Shoulders - Arnold Press
Hamstrings - Lying Leg Curl
Cool Down - 15 minutes of cardio