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  • Gym Routine

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    xrxlol
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    The document outlines a gym routine for January and February 2011, focusing on abdominal and bicep exercises on Sundays. It lists warm up and cool down exercises including cross trainers, exercise bikes and treadmills. For abdominals, it provides sets and reps of crunches, leg raises and sit ups using body weight and weights. For biceps, it lists sets and reps of bicep curls, hammer curls and lifts on machines. The routine is not completed for other days of the week.

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    The document outlines a gym routine for January and February 2011, focusing on abdominal and bicep exercises on Sundays. It lists warm up and cool down exercises including cross trainers, exercise bikes and treadmills. For abdominals, it provides sets and reps of crunches, leg raises and sit ups using body weight and weights. For biceps, it lists sets and reps of bicep curls, hammer curls and lifts on machines. The routine is not completed for other days of the week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    57 views2 pages

    Gym Routine

    Uploaded by

    xrxlol
    The document outlines a gym routine for January and February 2011, focusing on abdominal and bicep exercises on Sundays. It lists warm up and cool down exercises including cross trainers, exercise bikes and treadmills. For abdominals, it provides sets and reps of crunches, leg raises and sit ups using body weight and weights. For biceps, it lists sets and reps of bicep curls, hammer curls and lifts on machines. The routine is not completed for other days of the week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Gym Routine Jan-Feb 2011

    Sunday:
    Muscle groups: Abdominal, Biceps.

    Warm up:
    10 minutes cross trainer,

    10 minutes stationary exercise bike,

    10 minutes treadmill.

    Abdominal:

    1 set x 10 rep normal crunches

    1 set x 10 rep neck pressured crunches

    1 set x 10 rep neck pressured 10kilo crunches

    3 set x 10 leg raises

    1 set x 10 rep normal sit-ups

    1 set x 10 rep normal 20kilo sit-ups

    2 set x 20 rep normal crunches

    1 set x 50 rep raised presses

    3 set x 20 rep normal crunches

    1 set x 10 normal bench sit-ups

    2 set x 10 normal bench 20kilo sit-ups

    Biceps:

    4 set x 10 rep bicep curls

    4 set x 10 rep hammer curls

    4 set x 10 rep hammer bar

    3 set x 10 bench lifts each arm.

    3 set x 10 rep of each bicep machine

    Warm Down:
    10 minutes treadmill.

    Monday:
    Muscle groups:

    Warm up:
    10 minutes cross trainer,

    10 minutes stationary exercise bike,

    10 minutes treadmill.

    Warm Down:
    10 minutes cross trainer.

    Tuesday:
    Muscle groups:

    Warm up:
    10 minutes cross trainer,

    10 minutes stationary exercise bike,

    10 minutes treadmill.

    Warm Down:
    10 minutes stationary exercise bike.

    Wednesday:
    Muscle groups:

    Warm up:
    10 minutes cross trainer,

    10 minutes stationary exercise bike,

    10 minutes treadmill.

    Warm Down:
    10 minutes treadmill.

    Thursday:
    Muscle groups:

    Warm up:
    10 minutes cross trainer,

    10 minutes stationary exercise bike,

    10 minutes treadmill.

    Warm Down:
    10 minutes cross trainer.

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