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Congratulations on starting your first day! The follow exercises are performed 1 at a time with 60 seconds rest. When all sets are complete move on to the following exercises. 

Cardio: This week will be performed for 20 minutes, 3x a week. 

Choose 1:

  • Treadmill incline walk of 10%, speed 2.5

  • Stairmaster

  • Elliptical

Hello

Week 1, Day 2:

Lat Pulldown

Sets: 3
Reps: 10

Rest: 60 sec

Flat Bench Press w/ Dumbbells

Sets: 3
Reps: 7

Rest: 60 sec

Cable Rows (wide grip)

Sets: 3
Reps: 12

Rest: 60 sec

Seated Overhead Press

Sets: 3
Reps: 8

Rest: 60 sec

Dumbbell Lateral Raises

Sets: 3
Reps: 30 seconds

Rest: 45 sec

Leg Raises

Sets: 3
Reps: 30 seconds

Rest: 45 sec

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