|
Men’s Weight Training Program 1 |
|
|
Warm-up:
One mile on the treadmill.
Walk for 3-5 minutes then jog for
the remainder of the mile.
| | | | S-T-R-E-T-C-H | | | | Exercise | Weight
| Repetitions | CIRCUIT 1:
| | | Push-ups
Pull-ups
Squats
Crunches on stability ball
Treadmill run
| Military style
Narrow grip
Medicine ball held overhead
Hold medicine ball on chest | 25
10
25
50
1-minute
|
Do 3-Sets | | |
CIRCUIT 2: | | | Walking Lunges
Shoulder Overhead Press
Bicep Arm Curls Press
Triceps Overhead Extensions
Oblique Crunches on Stability Ball | Medicine ball held overhead
25lbs
30lbs
30lbs
Hold medicine ball on chest
| 30
12-15
12-15
12-15
15 each side
|
Do 3-Sets | | | S-T-R-E-T-C-H
| | |
 |
