There are two example workouts in the following table, one day each. These are to give the reader a feel for what your exercise program could contain. The nomenclature is as follows: uw (unweighted), yc (your choice). Unless you are using a periodized program then, you will always choose the weight based on your capability. Also, body squats (the athlete trainer’s term) is used for what some call in place or air squats. The last term is a complete misnomer of the name.
As a note, you should check off each set when accomplished and always record the weight you lifted so you have a record of your workouts. And, complete all sets.
If you cannot complete specified reps, write in the number you performed.
The program is as easy as following a recipe.
Generally, sets and reps are written in the form of 3 x 8, etc. When they are written at 8, 8, 6, 6, etc. or if varied reps per set or used the first line is for the first set and next lines for subsequent sets. You will increase weight load each time you begin the next set. However, if you are beginning, use light weights to start. Feel free to email any questions you may have in our ‘contact us’ section.
Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. As previously mentioned, the following are show only one day of a typical program.
|Stationary Bike||1||5 minutes||uw|
|Latt Pulldown||5||8||you choose (yc)|
|Alternate DB Curl||4||8||yc|
|Side-to-Side Stretch||1||2 minutes||uw|
|Lunge with Twist||1||15||uw|
|Golf Pro Workout|
|Single-Arm DB Snatch||1|
|DB Clean Pull||6||6||yc|
|DB Bench Press||2|