Artifact TOC

 

 

Exercise Program!

Warm-up: 5-10 minutes

Cardio- 30 minutes in the treadmill or bicycle/

30 minutes in the Elliptical or Stepmill

Strength Exercise Chest Press Wt: Based on individual’s capacity

Rep :12

Set:3

 

Tricep Pulldowns

Wt: Based on individual’s capacity

Rep:12

Set:3

 

Leg Curl

Wt: Based on individual’s capacity

Rep:12

Set:3

 

Leg Extensions

Wt: Based on individual’s capacity

Rep:12

Set:3

 

Abdominal Machine

Wt: Based on individual’s capacity

Rep:12

Set:3

 

Gravitron

Wt: Based on individual’s capacity

Rep: 12

Set:3

 

Free Weights

DB Pull-overs, DB squat, DB sit-ups

Wt: Based on individual’s capacity

Rep:10

Sets: 2

Flexibility: after exercising! Stretch upper and lower body!