Tuesday, April 12, 2011

Workout session of the month (WSOM)

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Workout session of the month (WSOM): April



Warning: Before beginning any fitness regimen, seek advice from your health care provider. If you feel any pain during your workout, stop immediately and seek medical attention. Pay attention to proper form (quality before quantity). Listen to your body, start out slow then advance.


A. Perform Cardio 2-3 x a week (non-consecutive days) for 45" to 1 hour. Choose from a variety of cardio activities (treadmill, ellipitical, rowing, cycling).  Get heart rate up to 55-85% of maximal heart rate (MHR).


B. Always warm up with light cardio for about 5 minutes then stretch for about 3 minutes.




Workout #1 (Day One) Exercises
3 sets
Pull Ups (Pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.

Barbell Squat: 8-10 Reps 

Seated Calf Raise: 15 Reps 

(Optional) Dumbbell Bicep Curls: 8-10 Reps
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets
(Optional) Back Extensions: One Set of 15

Rest and Recover for at least 48 hours. 
Workout #2 (Day Two) Exercises
3 sets
Dips: Perform as many reps as possible for 3 sets
Cable Rows: 8-10 Reps 

(Optional) Dumbbell Hammer Curls: 8-10 Reps
(Optional) Overhead Seated Dumbbell Tricep Press:  8-10 Reps 

(Optional) Back Extensions: One Set of 15
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 set

Rest and Recover for at least 48 hours.
Workout #3 (Day Three) Exercises
3 sets
Lying Leg Press: 8-10 Reps
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps
(Optional) Back Extensions: One set of 15
 V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets




Don’t forget to cool down and stretch afterwards.

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