) Begiinwthenan0gg-nm · 2) Perform the following using either seated cable machines or resistance...
Transcript of ) Begiinwthenan0gg-nm · 2) Perform the following using either seated cable machines or resistance...
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1
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Day 11) Begin with a 10-minute warm-up on a treadmill or elliptical, or jog in place to get your heart rate up.
2) Perform the following using either seated cable machines or resistance bands:
3) Follow with 20 minutes of constant cardio, such as walking or running on a tredmill without pausing.
Exercise RestRepetitionsSets
Seated Chest Press
Seated Cable Row
Lateral CablePull-down
(Close-grip)
Bicep Curl
Triceps CableExtension
3
3
3
3
3
15
15
15
15
15
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
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2
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Day 21) Begin with a 10-minute warm-up on a treadmill or elliptical, or jog in place to get your heart rate up.
2) Perform the following using either seated cable machines or resistance bands:
Exercise RestRepetitionsSets
Seated Hamstring Curl 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Leg Extension 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Inside ThighAbduction Machine 3 15 Intermediate: 30 sec rest in-between exercises
Advanced: nonstop
Outside ThighAbduction Machine
3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Leg Press 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Calf Raise 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
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Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Day 31) Rest
Day 41) Begin with a 10-minute warm-up on a treadmill or elliptical, or jog in place to get your heart rate up.
2) Perform the following using either seated cable machines or resistance bands:
Exercise RestRepetitionsSets
Seated Chest Press
Seated Cable Row
Lateral CablePull-down
(Close-grip)
Bicep Curl
Triceps CableExtension
3
3
3
3
3
15
15
15
15
15
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
![Page 4: ) Begiinwthenan0gg-nm · 2) Perform the following using either seated cable machines or resistance bands: 3) Follow with 20 minutes of constant cardio, such as walking or running](https://reader034.fdocuments.in/reader034/viewer/2022052013/6029a0a67d1491223548b0ec/html5/thumbnails/4.jpg)
4
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Day 51) Begin with a 10-minute warm-up on a treadmill or elliptical, or jog in place to get your heart rate up.
2) Perform the following using either seated cable machines or resistance bands:
Exercise RestRepetitionsSets
Seated Hamstring Curl 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Leg Extension 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Inside ThighAbduction Machine 3 15 Intermediate: 30 sec rest in-between exercises
Advanced: nonstop
Outside ThighAbduction Machine
3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Leg Press 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
Calf Raise 3 15 Intermediate: 30 sec rest in-between exercisesAdvanced: nonstop
![Page 5: ) Begiinwthenan0gg-nm · 2) Perform the following using either seated cable machines or resistance bands: 3) Follow with 20 minutes of constant cardio, such as walking or running](https://reader034.fdocuments.in/reader034/viewer/2022052013/6029a0a67d1491223548b0ec/html5/thumbnails/5.jpg)
5
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Seated Chest Press
Seated Cable Row
Lateral Cable Pull-down (Close-grip)
Exercise Examples-Day 1 &4
![Page 6: ) Begiinwthenan0gg-nm · 2) Perform the following using either seated cable machines or resistance bands: 3) Follow with 20 minutes of constant cardio, such as walking or running](https://reader034.fdocuments.in/reader034/viewer/2022052013/6029a0a67d1491223548b0ec/html5/thumbnails/6.jpg)
6
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Bicep Curl
Triceps Cable Extension
Exercise Examples-Day 1 &4
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7
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Seated Hamstring Curl
Leg Extension
Inside Thigh Adduction Machine
Exercise Examples-Day 2 & 5
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8
Please consult your physician or health care provider before starting any diet or physical exercise regimen.
Fitness Plan - Week 2
Leg Press
Outside Thigh Abduction Machine
Calf Raise
Exercise Examples-Day 2 & 5