Mayur Deshpande
  Personal trainer in Mumbai
Exercise Planning Sample Exercise Schedule

Exercise Program Designing

Sample Exercise Schedule


1. 12 week exercise schedule for 10-12 kgsweight loss.

2. 12 week exercise schedules for 8-10 kgs weight gain.

3. Top 10 tips to good exercise adherence.


1. 12 week exercise schedule for 10-12 kgsweight loss.


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2. 12 week exercise schedules for 8-10 kgs weight gain.

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Warm up 5 minutes
CHEST

Barbell chest press (3 sets) - 15 x 12 x 10 reps
Incline bench db flyes (3 sets) - 12 x 10 x 8 reps
Cable cross over (3 sets) - 10 x 8 x 6 reps
Close grip bench press (3 sets) - 10 x 8 x 6 reps
Skull crusher/ French curl (3 sets) -10 x 8 x 6 reps.
Wrist curl (3 sets) - 12 x 10 x 8 reps.
Stretches (15-30 seconds hold) for chest and triceps muscles.

BACK & BICEPS

Lat pull down or assisted pull ups (3 sets) - 15 x 12 x 10 reps.
Barbell bent over rowing (3 sets) - 12 x 10 x 8 reps
Straight arm pull down (3 sets) - 12 x 10 x 8 reps
Dead lift for lower back (3 sets) - 12 x 10 x 8 reps
Barbell biceps curl (3 sets) - 12 x 10 x 8 reps
Db biceps curl (3 sets) - 12 x 10 x 8 reps
Wrist curl (3 sets) - 12 x 10 x 8 reps.
Stretches (15-30 seconds hold) for back and biceps muscles.

SHOULDERS & TRAPEZIUS

Barbell shoulder press (3 sets) - 15 x 12 x 10 reps
Arnold press (3 sets) - 12 x 10 x 8 reps
Db lateral raise (3 sets) - 10 x 8 x 6 reps
Cable front raise (3 sets) - 10 x 8 x 6 reps
Reverse lateral raise (3 sets) - 10 x 8 x 6 reps
Barbell shrugs (4 sets) - 15 x 12 x 10 x 8 reps
Stretches (15-30 seconds hold) for shoulders and trapezius muscles.

LEGS

Barbell squats (3 sets) - 15 x 12 x 10 reps
Leg press (3 sets) - 15 x 12 x 10 reps
Leg extension (3 sets) - 15 x 12 x 10 reps
Stiffed legs deadlift (4 sets) - 15 x 12 x 10 x 8 reps
Standing calf raise (3 sets) - 15 x 15 x 15 reps
Seated calf raise (3 sets) - 15 x 15 x 15 reps
Abdominal curl (3 sets) - 15 x 15 x 15 reps
Reverse curl (3 sets) - 15 x 15 x 15 reps
Stretches (15-30 seconds hold) for leg muscles.


3. Top 10 tips to good exercise adherence

1. Consult physician before participating.
2. On cardio day - combine cycling, treadmill, stair climbing and stepper.
3. Do not exercise empty stomach.
4. Drink one to two cups (8 to 16 ounces) of water 15 mins before exercise, half cup(4 ounce) after every 15 mins during exercise and 3-4 cups(16 to 24 ounces) during the 30 minutes exercise.
5. Increase the weights/resistance if you can achieve the target repetition easily.
6. Diet discipline plays major role in result(weight gain/loss).
7. Concentrate on exercise postures in initial stage than heavy resistance.
8. Prefer brisk walking exercise on road than jogging, Jog on beach.
9. Exercise is not enough. You must also include healthy eating habits.
10. Exercise is important not a mode ( gym, free hands, swimming, walking).


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