Age : 20

Gender Male/Female

Goals Fitness

Note No previous experience

Length of Time 45 minutes/ 2 times a week

Warm up for 10 minutes


Increase by one minute/workout and stay at a maximum of 30 minutes (treadmill/cross trainer/stepper/bike)


Strength = 2 sets per exercise and 15 reps/set

Chest = Butterfly and Chest Press

Back = Lat Pulldown

(Seated row) Optional

Reverse butterfly

Bicep = Bicep Curls Tricep = Tricep Extension

Squads = Leg Press Hamstring = Leg Curl

ABS = Crunches and AB machine


Note:

Start with a lighter weight, decreasing the chance of injury and so it does not hurt as much after the workout. One minute rest between each set!

Try to increase the number of reps to 20/set and then go up to 3 sets. This should take 2 to 3 weeks and should be increased only after you can do the three sets comfortably, increasing the weight. This is very important!

Stick to this program for a maximum of 8 weeks and then ask your fitness instructor for new and different exercises.

by Thomas Weber/Center Manager Lifespa Fitness - Garden Tower