Alzaim Hassan General Fitness Phase 1 January 2nd, 2013-01-02

Phase 1: Week 1
Exercises are done at light weight and high reps as part of the first week to improve muscular endurance and build a steady buildup to heavier weight in the next week.

WARM UP before workout light jogging (5-10 mins) or dynamic stretching (only).
Workout 1: Bench Press (Medium Grip) Chest 4 x 12-15 Butterflies (Machine) Chest whole-mid-lower 3 x 12-15 Incline Bench Press (Medium Grip) Chest -upper 3 x 12-15 Triceps Pull-Down (Rope handle) Triceps 4 x 12-15 Dumbbell Triceps Extension Triceps 3 x 12-15 Dumbbell Curls (Alternate) Biceps -whole 4 x 12-15 Hammer Curls (Alternate) Biceps lateral 3 x 12-15 Wide-grip Barbell Curls Biceps -medial 3 x 12-15

Workout 2: Dumbbell Shoulder Press Shoulders 4 x 12-15 Dumbbell Lateral Raises Shoulders 3 x 12-15 Barbell Shrugs - Traps 3 x 12-15 Seated Cable Rows Middle Back 3 x 12-15 Workout 3: Leg Press (Machine) - Quads 3 x 12-15 Dumbbell Lunges (Alternate) - Hams 3 x 12-15 Standing Calf Raises (Dumbbells) - Calves 3 x 12-15 Dedicate a session of stretching right after each workout. Go to an open mat area. Stretch the exercised muscles only. STATIC STRETCHING ONLY. Hold for 20-30 seconds each stretch. Two sets each stretch if possible. Include one to two cardio workouts throughout the week.

Phase 1: Week 2
Exercises are done at a comfortable weight and moderate (8-12) reps as part of the second week to improve general fitness.

WARM UP before workout light jogging (5-10 mins) or dynamic stretching (only).
Workout 1: Bench Press (Medium Grip) Chest 4 x 8-12 Butterflies (Machine) Chest whole-mid-lower 3 x 8-12 Incline Bench Press (Medium Grip) Chest -upper 3 x 8-12 Triceps Pull-Down Triceps 4 x 8-12 Dumbbell Triceps Extension Triceps 3 x 8-12 Dumbbell Curls (Alternate) Biceps -whole 4 x 8-12 Hammer Curls (Alternate) Biceps lateral 3 x 8-12 Wide-grip Barbell Curls Biceps -medial 3 x 8-12 Workout 2: Dumbbell Shoulder Press Shoulders 4 x 8-12 Dumbbell Lateral Raises Shoulders 3 x 8-12

Barbell Shrugs - Traps 3 x 8-12 Seated Cable Rows Middle Back 3 x 8-12 Workout 3: Leg Press (Machine) - Quads 3 x 8-12 Dumbbell Lunges (Alternate) - Hams 3 x 8-12 Standing Calf Raises (Dumbbells) - Calves 3 x 8-12 Dedicate a session of stretching right after each workout. Go to an open mat area. Stretch the exercised muscles only. STATIC STRETCHING ONLY. Hold for 20-30 seconds each stretch. Two sets each stretch if possible. Include one to two cardio workouts throughout the week.

Phase 1: Week 3
Exercises are done at a comfortable weight and moderate (8-12) reps as part of the second week to improve general fitness.

WARM UP before workout light jogging (5-10 mins) or dynamic stretching (only).
Workout 1: Bench Press (Medium Grip) Chest 4 x 8-12 Butterflies (Machine) Chest whole-mid-lower 3 x 8-12 Incline Bench Press (Medium Grip) Chest -upper 3 x 8-12 Triceps Pull-Down Triceps 4 x 8-12 Dumbbell Triceps Extension Triceps 3 x 8-12 Dumbbell Curls (Alternate) Biceps -whole 4 x 8-12 Hammer Curls (Alternate) Biceps lateral 3 x 8-12 Wide-grip Barbell Curls Biceps -medial 3 x 8-12 Workout 2: Dumbbell Shoulder Press Shoulders 4 x 8-12 Dumbbell Lateral Raises Shoulders 3 x 8-12

Barbell Shrugs - Traps 3 x 8-12 Seated Cable Rows Middle Back 3 x 8-12 Workout 3: Leg Press (Machine) - Quads 3 x 8-12 Dumbbell Lunges (Alternate) - Hams 3 x 8-12 Standing Calf Raises (Dumbbells) - Calves 3 x 8-12 Dedicate a session of stretching right after each workout. Go to an open mat area. Stretch the exercised muscles only. STATIC STRETCHING ONLY. Hold for 20-30 seconds each stretch. Two sets each stretch if possible. Include one to two cardio workouts throughout the week.

Phase 1: Week 4
Exercises are done at a comfortable weight and moderate (8-12) reps as part of the second week to improve general fitness.

WARM UP before workout light jogging (5-10 mins) or dynamic stretching (only).
Workout 1: CARDIO 20-40 mins+ full body stretch (static) Workout 2: CARDIO 20-40 mins + full body stretch (static) Workout 3: CARDIO 20-40 mins + full body stretch (static) Dedicate a session of stretching right after each workout. Go to an open mat area. Stretch the exercised muscles only. STATIC STRETCHING ONLY. Hold for 20-30 seconds each stretch. Two sets each stretch if possible.