CHEST , SHOULDERS , TRICEPS, CARDIO
- CARDIO , CORE/ABS
- LEGS , BACK , BICEPS,CARDIO
- CARDIO , CORE / ABS
CHEST , SHOULDERS , TRICEPS,CARDIO
- CARDIO, CORE/ABS
LEGS , BACK, BICEPS, CARDIO
- CARDIO, CORE / ABS
- CHEST, SHOULDERS, TRICEPS, CARDIO
- CARDIO, CORE/ ABS
LEGS BACK BICEPS,CARDIO
- CARDIO . CORE / ABS
WEEK 3 - same
as week 1
WEEK 4 - same
as week 2
WEEK 5 - same
as week 3,1
WEEK 6 - same
as week 4,2
WEEK 7 -
entirely new exercise routine
You should pick
2 exercises for each body part. You should do 3 sets for each exercise and
you should do 15 reps for each set.
As far as
cardio goes, you need to think in terms of progression. The rating of perceived
exertion scale is helpful.
We will assume
a 1-10 scale where as 1 is WAY TOO EASY and 10 is YOUR MAXIMUM effort. For week
one , we should go at a level 5 on the RPE scale and go for 25 mins.
Week two we can
go to a 6, and weeks 3-6 go at level 7. Please note : Your level "7" is
different than someone else's level "7"
The first few
weeks we do not want go overboard, but if you have symptoms that include but are
not limited to - chest pains, unusual shortness of breath, dizziness, feeling of
faintness, you must STOP IMMEDIATELY and check with your doctor before you
return to exercise.
The big picture
is weeks 1-6 are a good starting point for you to get back into a routine. As
you progress, we can alter different aspects of your routine to challenge
yourself more and more.
As far as
nutritional "GUIDANCE" goes, here are some things you might want to try, however
I am not a registered dietitian or a nutritionist. For professional assistance
in this area please contact a local nutritionist to help you in this area. As a
trainer, I have some basic rules that I have followed that have worked well for
me and some of my clients....
your health history I cannot tell you exactly what will work for you, but here
is a sample of what has been successful to myself and some of my clients.....