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    Nadine Plan 2

    Uploaded by

    Shaun Tyler
    The document outlines a workout routine split into an upper body session and lower body session. Each session includes multiple exercises done in sets of decreasing reps with 60 second rests between sets. Exercises include chest press, low row, bicep curls, leg press, lunges, hip extensions, and leg curls.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Nadine Plan 2

    Uploaded by

    Shaun Tyler
    9 views3 pages
    The document outlines a workout routine split into an upper body session and lower body session. Each session includes multiple exercises done in sets of decreasing reps with 60 second rests between sets. Exercises include chest press, low row, bicep curls, leg press, lunges, hip extensions, and leg curls.

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    © © All Rights Reserved

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    The document outlines a workout routine split into an upper body session and lower body session. Each session includes multiple exercises done in sets of decreasing reps with 60 second rests between sets. Exercises include chest press, low row, bicep curls, leg press, lunges, hip extensions, and leg curls.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    9 views3 pages

    Nadine Plan 2

    Uploaded by

    Shaun Tyler
    The document outlines a workout routine split into an upper body session and lower body session. Each session includes multiple exercises done in sets of decreasing reps with 60 second rests between sets. Exercises include chest press, low row, bicep curls, leg press, lunges, hip extensions, and leg curls.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Session 1: Upper Body 8-10 Nil

    Exercise Distance / Time Exercise Reps Rest Weight & Actual Reps
    X-trainer 10mins steady state Cable Tricep Ext 15-20 60secs
    12-15 60secs
    10-12 60secs
    Exercise Reps Rest Weight & Actual Reps 8-10 60secs
    Chest Press 15-20 60secs 8-10 Nil
    12-15 60secs
    10-12 60secs Comments:
    8-10 60secs
    8-10 Nil

    Exercise Reps Rest Weight & Actual Reps


    Low Row 15-20 60secs
    12-15 60secs
    10-12 60secs
    8-10 60secs
    8-10 Nil

    Exercise Reps Rest Weight & Actual Reps


    DB Press 15-20 60secs
    12-15 60secs
    10-12 60secs
    8-10 60secs
    8-10 Nil

    Exercise Reps Rest Weight & Actual Reps


    Lat Pull Down 15-20 60secs
    12-15 60secs
    10-12 60secs
    8-10 60secs
    8-10 Nil

    Exercise Reps Rest Weight & Actual Reps


    Cable Bicep Curl 15-20 60secs
    12-15 60secs
    10-12 60secs
    8-10 60secs
    10-12 60secs
    8-10 60secs
    8-10 Nil
    Session 1: Lower Body
    Exercise Reps Rest Weight & Actual Reps
    Exercise Distance / Time Leg Extension 15-20 60secs
    X-trainer 10mins steady state 12-15 60secs
    10-12 60secs
    8-10 60secs
    Exercise Reps Rest Weight & Actual Reps 8-10 Nil
    Leg Press 15-20 60secs
    12-15 60secs
    Comments:
    10-12 60secs
    8-10 60secs
    8-10 Nil

    Exercise Reps Rest Weight & Actual Reps


    Static Lunges 15-20 60secs L R
    12-15 60secs L R
    10-12 60secs L R
    8-10 60secs L R
    8-10 Nil L R

    Exercise Reps Rest Weight & Actual Reps


    Hip Extension 15-20 60secs L R
    12-15 60secs L R
    10-12 60secs L R
    8-10 60secs L R
    8-10 Nil L R

    Exercise Reps Rest Weight & Actual Reps


    Hip Abduction 15-20 60secs L R
    12-15 60secs L R
    10-12 60secs L R
    8-10 60secs L R
    8-10 Nil L R

    Exercise Reps Rest Weight & Actual Reps


    Seated Leg Curls 15-20 60secs
    12-15 60secs

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