Home | Courses | Bookstore | Services | Membership | SNU | Articles | Friends | Contact |
My Cart: 0 item(s).   
Tracy's 3-day Workout Schedule

Day 1, Day 2, Day 3

Day 1 workout schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps 5 minute cardio (bike)
Abdominals
• crunches/ab machine 2 sets / 15 reps
• incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pectorals)
Seated chest press machine

BACK (Latissimus Dorsi)
Seated cable row

SHOULDERS (Deltoids)
Seated shoulder press machine

BICEPS
Standing barbell curl free weight

TRICEPS
Standing pressdown straight bar

LEGS Leg press machine

CARDIO (20 mins)

STRETCH (5 mins)

Recommendations
ユ drink 1 litre of water during workout
ユ move around and stretch each muscle group after each set

Day 2 workout schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps
5 minute cardio (bike)
Abdominals
• crunches/ab machine 2 sets / 15 reps
• incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pectorals)
Pec Deck machine

BACK (Latissimus Dorsi)
Lat pulldowns to the front

SHOULDERS (Deltoids)
Front lateral raise free weight (dumbbell)

BICEPS
Standing dumbbell curl free weight

TRICEPS
Standing pressdown rope

LEGS (Quadriceps)
Thigh extension machine

CARDIO (20 mins)

STRETCH (5 mins)

Recommendations
ユ drink 1 litre of water during workout
ユ move around and stretch each muscle group after each set

DAY 3 workout schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps
5 minute cardio (bike)
Abdominals
ユ crunches/ab machine 2 sets / 15 reps
ユ incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pecs)
Barbell incline press

BACK (Lats)
Seated back row

SHOULDERS (Delts)
Side lateral raise free weight (dumbbell)

BICEPS (Biメs)
Seated incline bench dumbbell curl free weight

TRICEPS (Triメs)
Kickbacks horizontal bench dumbbell

LEGS (hamstrings)
Leg curl machine CARDIO (20 mins)

STRETCH (5 mins)

Recommendations
ユ drink 1 litre of water during workout
ユ move around and stretch each muscle group after each set

Holly Health Services www.coryholly.com/femalefocus 604.433.4428