Conditioning fitness program
Day 1 : whole body circuit:
Leg ext
Leg curl
Leg press
Flat Bench press
Incline
Lat pull down
Low row.
2 sets of 25 performed non stop.
Day 2;
Lower body : ( after you have rested 48 hrs at least)
(Step ups )
Lunges
Plate loaded leg press
squats plate loaded
3 sets of 25 reps.
Abs on abcore. 4 x 25 each .
Crunches on mat
Leg raises hanging on pull up machine
48 hrs later:
Day 3;
Upper body :
Bench press:
Incline bench press
Cable cross overs ( the hulk pose)
Lat pull down
Low row
Dead lifts
Shoulder presses
Biceps curls
Triceps push downs .
2 sets of 15-12 each exercise 30 second rest.
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