Weekly Routine:
Monday: Rest
Tuesday: Weightlifting
Wednesday: Cardio
Thursday: Cardio
Friday: Cardio+ weightlifting
Saturday: Rest
Sunday: Cardio
|
Week |
1 |
2 |
3 |
4 |
5 |
|
Cardio |
60-70% |
60-70% |
60-70% |
60-70% |
65-75% |
|
Duration |
30-35mins |
35-40mins |
35-40mins |
35-40mins |
35-40mins |
Continued progression: Goal for fat loss: increase calories burned by gradually increasing time and marinating the same intensity.
*TargetHR=RestHR+Intensity(MaxHR-RestHR)
MaxHR= 220-Age
My Calculations:
RestHR=70 per minute
MaxHR=220-29=191
|
Intensity |
TargetHR |
|
60% |
142 |
|
65% |
150 |
|
70% |
155 |
|
75% |
160 |
|
80% |
170 |
Weight Training
|
Week |
1 |
2 |
3 |
4 |
5 |
|
|
Sets* |
Sets |
Sets |
Sets |
Sets |
|
Chest Press |
1 |
1 |
1 |
2 |
2 |
|
Row/Pull Down(Back) |
1 |
1 |
1 |
2 |
2 |
|
Bicep Curls |
0 |
0 |
1 |
1 |
1 |
|
Skull Crush/ Pushdowns(Triceps) |
0 |
0 |
1 |
1 |
1 |
|
Side Raises(Shoulders) |
1 |
1 |
1 |
1 |
2 |
|
Sit-ups/Leg Raises |
1 |
1 |
1 |
2 |
2 |
|
Hyper Extensions |
1 |
1 |
2 |
2 |
2 |
|
Leg Press |
1 |
1 |
1 |
2 |
2 |
All weightlifting must be in reps of 8 to 12 at the point of muscle brake down except leg press which reps are in range of 10-20.
For increased strength: Continue to increase weight while staying in the required rep range
For increased size: Add sets(volume) for excercises that hit the target muscles
For maintenance: No change in routine required
* Progression given is only a guide. Pay attention to your body to determine how fast or slow should progress. Do not continue to increase the amount of sets if the suggested number causes you to be sore until your next workout.
Exercise: Note:
Rows Keep back straight. Squeeze shoulders back with each rep
Pulldowns Bring down bar to upper chest. Keep forearms nearly perpendicular to floor
Pushdowns Keep elbow in the same place
Situps Abs are same as other muscles. Keep same rep range
Hyper Extension Adjust pads to upper thighs, lower than waist