Embed Doc
Copy Link
Readcast
Collections

CommentGo Back

Download

EXERCISESBench Flys (Freeweights & Bench)Bicep Curls (Freeweights)Cable Flys (Machine)Calf Raise (Machine)Crunches (Body Only)umbbell Press (Freeweights & BenchElliptical (Machine)Walking (Body Only)Lateral Pull Down - Front (Machine)Leg Curls (Machine)Leg Extensions (Machine)Leg Press (Machine)Lunges (+Freeweights)Pec-Deck (Machine)Seated Cable Row (Machine)Squats (+Equipment) Treadmill (Machine) Tricep Dips (Bench)Vertical Chest Press (Machine) The boxes highlighted in yellow indic The boxes highlighted in blue indicatEIGHT WEEOVERVI

2x 12 reps2x 12 reps2x 12 reps2x 12 reps20 reps20 reps20 reps20 reps20 reps20 reps2x 12 reps2x 12 reps25 minutes25 minutesFind 30Find 3020 reps20 reps20 reps20 reps20 reps20 reps20 reps20 reps20 reps + 10 weighted20 reps + 10 weighted20 reps20 reps20 reps20 reps20 reps + 10 weighted20 reps + 10 weighted25 minutes25 minutes15 reps15 reps20 reps20 repstes that the duration/reps do not change, due to the natus that the duration/reps do not change, however the resisEXERCISE PROGRAM - RALPH JOHNSTON.EW OF EXPECTED REPS PER SESSION.WEEK 1&2 - HIGH REPS,LOW WEIGHTWEEK 3&4 - HIGH REPS,MEDIUM WEIGHT

2x 8 reps2x 5 reps2x 8 reps2x 5 reps12 reps10 reps12 reps10 reps12 reps10 reps2x 8 reps2x 5 reps25 minutes25 minutesFind 30Find 3012 reps10 reps12 reps10 reps12 reps10 reps12 reps10 reps20 reps + 6 weighted20 reps + 6 weighted12 reps10 reps12 reps10 reps20 reps + 10 weighted20 reps + 10 weighted25 minutes25 minutes15 reps15 reps12 reps10 repse of the exercise.tance/speed will increase over the course of the program. THIS SECTION IS DEPENDENTON THE RESULTS OF THE REASSESSMENT

WEEK 4REASSESSMENT

WEEK 5&6 - LOW REPS,HIGHER WEIGHTWEEK 7&8 - LOW REPS,HIGHER WEIGHT