Exercise Plans

Choose a plan that fits your schedule and desired goals:

Full-Body Weekly Workout
Full-Body 30-Minute Workout
Core Strength Workout

Full Body Weekly Workout

Using the "Weekly Workout" table below, if you plan to workout 3 times a week choose 1-2 exercises from each group. Here are some tips:

• Vary the exercises on each day you workout.
• Use high reps and light weights for endurance (fat burning)
• Use low reps and heavier weights for resistance (muscle building).
   

FULL BODY WEEKLY WORKOUT JOURNAL Exercise Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ABDOMINALS SITUPS, FULL (uppers) SETS               REPS               CRUNCH (uppers) SETS               REPS                                                       REVERSE CRUNCH (lower) SETS               REPS               REVERSE CRUNCH, Legs Extended (lower) SETS               REPS               CROSSOVER CRUNCH, Knee Crossed (obliques) SETS               REPS                         CROSSOVER CRUNCH, Knees To One Side (obliques) SETS               REPS               BALL CRUNCH (uppers / core) SETS               REPS               BALL CROSSOVER CRUNCH (obliques / core) SETS               REPS               TUCK & CRUNCH (uppers and lowers) SETS               REPS               CYCLING CRUNCH (uppers and lowers) SETS               REPS               ARMS GRIPMASTER™ GROSS GRASP (forearms) SETS               REPS               GRIPMASTER™ KEY PINCH (forearms) SETS               REPS               RUBBERBAND STRECH (forearms) SETS               REPS               BICEP CURL, DUMBBELLS (biceps) SETS               REPS               HAMMER CURL, DUMBBELLS (biceps & forearms) SETS               REPS               REVERSE GRIP CURL, DUMBBELLS (biceps & forearms) SETS               REPS               TRICEP KICKBACK, DUMBBELLS (triceps) SETS               REPS               TWO-HANDED TRICEP CURL, DUMBBELLS (triceps) SETS               REPS               BALL ALTERNATING BICEP CURL, DUMBBELLS (biceps / core) SETS               REPS               BALL ALTERNATING HAMMER CURL, DUMBBELLS (biceps & forearms / core) SETS               REPS               SHOULDERS SHOULDER PRESS, DUMBBELLS SETS               REPS               SHOULDER FLYE, DUMBBELLS SETS               REPS               SHOULDER SIDE LIFT, DUMBBELLS SETS               REPS               BALL SHOULDER PRESS, DUMBBELLS SETS               REPS               LEGS SQUATS, DUMBBELLS SETS               REPS               TOE LIFTS, DUMBBELLS SETS               REPS               LUNGE & SQUAT, DUMBBELLS SETS               REPS               CALF JUMPS, DUMBBELLS SETS               REPS               CHEST FLAT CHEST PRESS, DUMBBELLS SETS               REPS               FLAT CHEST FLYE, DUMBBELLS SETS               REPS               BALL INCLINE PRESS, DUMBBELLS SETS               REPS               BALL INCLINE FLYE, DUMBBELLS SETS               REPS               BACK ONE ARM ROW, DUMBBELLS SETS               REPS               STANDING BENT-OVER FLYES, DUMBBELLS SETS               REPS               BALL, DUMBBELL PULLOVER SETS               REPS               BALL, SEATED SHRUG, DUMBBELLS SETS               REPS               COMBINATIONS FLAT PUSHUPS (Biceps, triceps, chest) SETS               REPS               INCLINE PUSHUPS (Biceps, triceps, chest) SETS               REPS               DECLINE PUSHUPS (Biceps, triceps, chest) SETS               REPS               IRON CROSS, DUMBBELLS (Biceps, shoulders, legs) SETS               REPS

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Home | Healthy Eating | OTR Drivers | BBQ Pages Contact Us | Send Postcard | Archives   The information on this website is provided as a public service only. Randy Pollak is not, nor does he claim to be, a doctor, a ntritionist, nor a dietician.  The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this website is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. Please consult your health care advisor about your health care concerns. All rights reserved, 2001 .

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