Pre-Conditioning/Endurance
8-12 Weeks[Mondays and Thursdays]
All blank spaces in the Weight x Reps sections are for you to put the desired weight. Add weight and reduce repetitions where indicated. Always use moderation. Do not try to impress anybody. Avoid injuries. Work at your own pace. Train hard, and safe.
Body Part - Chest
Exercise - Dumbell Bench Press
Set 1
Weight x Reps___x 15
Rest between sets-1-2 minutes
Set 2
WxR___x 10
Set 3
WxR___x 8
Set 4
WxR___x 8
...........................................................
Exercise - Incline Dumbell Flyes
Set 1
WxR___x 10
Set 2
WxR___x 8
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8
Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Low-Pulley Rows
Set 1
WxR___x 10
Set 2
WxR___x 8
RBS - 1-2 minutes
...........................................................
Exercise - Back Extensions
Set 1
WxR___x 15-30
Set 2
WxR___x 15-30
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Shoulders
Exercise - Dumbell Shoulder Press
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Dumbell Shrugs
Set 1
WxR___x 12
Set 2
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Abdominals
Exercise - Crunches
Sets - 3 sets
WxR___x 12-30
Rest Between Sets - 1-2 minutes
...........................................................
[Tuesdays and Fridays]
Body Part - Legs
Exercise - Hack Squat
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8
RBS - 1-2 minutes
......................................................
Exercise - Leg Extensions
Set 1
WxR___x 10
Set 2
WxR___x 8
RBS - 1-2 minutes
......................................................
Exercise - Lunges
Set 1
WxR___x 12
Set 2
WxR___x 10
RBS - 1-2 minutes
......................................................
Exercise - Leg Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Calves
Exercise - Seated Raises
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Biceps
Exercise - Preacher Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
......................................................
Body Part - Triceps
Exercise - Pushdowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
.....................................................
You're welcome.
