Page 47 - El Camino College 2018-2019 Student Planner

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Health & Wellness Health & Wellness
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4-Day Exercise Regimen Example
Day 1:
Day 2:
Day 3:
Day 4:
Abs and Chest
Abs, Back, and Biceps
Abs, Upper Legs
Abs, Triceps, Calves
Warm-up:
Warm-up:
Warm-up:
Warm-up:
Stationary Bike: 20 min.
Elliptical: 20 min.
Run: 15 min.
StairMaster: 20 min.
Abdominals:
Abdominals:
Abdominals:
Abdominals:
Crunches: 3×20
Leg Lifts: 3×15–25
Crunches: 3×20
Hanging Leg-Lifts: 3×15 Pilates Crunches: 3×20
Chest:
Back:
Quads and Hamstrings:
Triceps:
Dumbbell Press: 1×12–15, 3×8–10 Incline Dumbbell Press: 3×10–12
Military Press: 3×10 Upright Row: 3×10 1-Arm Dumbbell Row: 3×10×2
Squats or Lunges: 3×10 Leg Press: 3×10
Leg Extension: 3×10 Hamstring Curls: 3×10
Tricep Extension: 3×10 Dips: 3×10
Cable or Dumbbell Flies: 3×10-12
Lateral Pulldown: 3×10
Biceps:
Legs:
Dumbbell Curl: 3×10×2
Calve Raises: 3×10