4 Week Training

Program

Weeks 1-4

Goals: - Cardio Training: 5 days per week - Resistance Training: 3 days per week

*Cycle the following workouts to fit your schedule best Tri/Chest/Shoulders

Exercise Sets/Reps Weight Recorded (optional)

Dumbbell Flat Bench Press 10, 8, 8, 6

Cable Flies 12, 10, 8, 6

Cable Tricep Pulldown 8, 6, Dropset*

Overhead Tricep Extentions 8, 6, 6

Dumbbell Military Press 6, 6, 4

Notes:

- Try increasing the weight you are using each set o Ex: Begin with 10lb dumbbells to achieve 12 reps for set 1. For set 2, increase weight to 15lb

dumbbells to achieve 10 reps. o Rule of thumb: You want a weight that will be moderately difficult throughout the set and

the last 1-2 reps should be slightly difficult. - *Dropset: For a dropset, you want to start with a weight where you can achieve 6-8 reps and once

you get to 8 then drop down the weight and perform 6-8 more reps. Finally once you reach 6 or 8, drop the weight once more and perform repetitions until failure.

- With anemia, you may start to feel tired very quickly. If this happens, try to complete the full repetition amount, even if the weight used needs to be dropped. If the full amount cannot be achieved drop the amount of repetitions, but try and keep at least 3-4 sets, even if a set is only 1 or 2 repetitions.

- Make sure you are getting enough iron in your diet as well as this will help with that tired feeling when exercising.

- Before you begin your workout, warm up with a choice of cardio for 5-10 minutes and post workouts, try to stretch out your body the best that you can.

- Feel free to record the weights that you used to remember for future workouts in the last column.

Back/Biceps

Exercise Sets/Reps Weight Recorded (Optional)

Alternating Dumbbell Bicep Curls 10, 8, 8, 6 (Per Arm)

Lat Pulldown (Wide Grip) 8, 6, 6, 4

Straight Bar Curl* 10, 10, 10

Cable Rows 10, 10, 10, 8

Notes:

- *For this curl, feel free to mix it up every once in a while to shock the muscle more. For example, instead of doing a steady up and down motion, try a steady up motion and lower the bar back down slowly and repeat.

Lower Body

Exercise Sets/Reps Weight Recorded (Optional)

Walking Lunges (Body Weight) 16, 12, 12, 10 (Each Leg)

Standing Calf Raises (Body Weight) 16, 14, 14, 12

Leg Press 8, 8, 6

Squats (Body Weight)* 10, 8, 8

Weighted Platform Step-ups 8, 8, 6 (Each foot)

Notes:

- *Begin doing squats with only body weight until balance is increased. Once the movement becomes stable and comfortable, feel free to add dumbbells or even go to the squat rack.

o If body weight becomes easier but you do not want to add weights, then feel free to superset it with a wall sit. This means that you would perform a set of squats, then immediately after find a wall and hold a wall sit for 20-30 seconds.

- For the step-ups, you can find an open bench or some kind of platform to use. Begin stepping up with your right foot for the certain amount of reps and then switch and do the same with the left foot. This raises your heart rate quickly, so if weights cannot be used then body weight is sufficient!

Cardio Notes: - Begin with simply walking on a treadmill at a constant pace of 3.0 – 3.5 for 20 minutes. - Throughout the week, try to increase the length of time that the cardio is done. On days that you

are not doing resistance training, this would be a good day to try and increase the time. - You can also increase the incline throughout the week - Ellipticals are also a good option for cardio - Try to at least get 20-30 minutes of cardio in 4-5 times per week.

Sample Schedule Day 1

Cardio:

20 minutes treadmill walking -3.0mph

Resistance:

Rest

Day 2

Cardio: 20 minutes

treadmill walking – 3.0mph

Resistance:

Chest/Tri/Shoulders

Day 3

Cardio: 25 minutes treadmill

walking with incline

Resistance:

Rest

Day 4

Cardio: 25 minutes treadmill walking – 3.0mph

Resistance:

Bi/Back

Day 5

Cardio: Rest

Resistance: Lower Body

Day 6

Cardio: 30 minutes treadmill walking – 3.0mph

Resistance:

Rest

Day 7

REST

Day 8

Cardio: 15 minutes incline walk 15 minutes

flat walk

Resistance: Rest

Day 9

Cardio: 20 minute walk –

3.5mph

Resistance: Chest/Tri/Shoulders

Day 10

Cardio: 25 minute

walk – 3.5mph

Resistance:

Rest

Day 11

Cardio: 25 minute

walk – 3.5mph

Resistance:

Bi/Back

Day 12

Cardio: Rest

Resistance: Lower Body

Day 13

Cardio: 25 minute

incline walk – 3.5mph

Resistance:

Rest

Day 14

REST

Day 15

Cardio: 5 minute walk, 10

minute jog, 10 minute

walk

Resistance: Rest

Day 16

Cardio: 20 minutes any

cardio

Resistance: Chest/Tri/Shoulders

Day 17

Cardio: 30 minutes any cardio

Resistance:

Rest

Day 18

Cardio: 20 minutes any cardio

Resistance:

Bi/Back

Day 19

Cardio: Rest

Resistance: Lower Body

Day 20

Cardio: 5 minute walk, 10

minute jog, 10 minute

walk Resistance:

Rest

Day 21

REST

Day 22

Cardio: 5 minute walk, 15

minute jog, 10 minute

walk

Resistance: Rest

Day 23

Cardio: 20 minutes any

cardio

Resistance: Chest/Tri/Shoulders

Day 24

Cardio: 30 minutes incline brisk

walk

Resistance: Rest

Day 25

Cardio: 20 minutes any cardio

Resistance: Bi/Back

Day 26

Cardio: Rest

Resistance: Lower Body

Day 27

Cardio: 5 minute walk, 15

minute jog, 10 minute

walk Resistance:

Rest

Day 28

REST

Notes:

- This schedule can be completely altered to what you would like! - Feel free to switch up the cardio. If you would rather walk the dogs or go on an elliptical that works

also!

Workout References

Dumbbell Bench Press/Flies:

Tricep Pulldown: Military Press:

Overhead Tricep Extentions:

Straight Weighted Bar: EZ Curl:

1.

Cable Rows: Step Ups: