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WEEK #1 Bruce's routine

                                                                              Fitness plan


This is the first week in which I will be showing my routine. I will be some aspect of my routine during each week however the plan will remain the same. Many of

Monday: Cardio

I will be doing cardio to help me lose weight. The particular workout I will be doing is called HIIT workouts. I will depend on YouTube, as there are many videos that involve HIIT workouts. I will be doing a 15 min workout, as I feel most comfortable with stress put on by the workout. (WARNING: if you are obese or have a heart problem/breathing problem then it is best to start off very slow. Looking at beginner’s videos for HIIT workouts that are less than 8 minutes long can do this.)

Tuesday:  Rest

This will be my rest as it is best to have a day off after doing an HIIT workout.

Wednesday: Abs and Chest

Warm up: Basic stretching involving arms, torso, legs, and back.
                   Building up speed on the treadmill running for about 5 - 10 minutes.
Chest:

Dumbbell Bench Press:  3 sets 8 to 12 reps

Dumbbell Fly: 4 sets 10 to 12 reps

Flat Bench Press: 4 sets 8 to 12 reps

Chest Dips: 3 sets 10 to 20 reps

Pushups: 4 sets 10 to 25 reps

Abs:

Crunches on Bench: 5 sets 15 to 20 reps

Cable Crunches: 4 sets 15 to 20 reps

Side Crunches: 4 sets 15 to 20 reps

Leg Lifts: 4 sets 15 to 20 reps


Ending with basic stretching.

If feeling any pain either on your arm or chest it is best to decrease the set by 1 and do as minimum reps (according to the activity) you can.

Thursday: Legs/Calves and Back

Do advanced stretching with legs and back and run on the treadmill for 5 minutes by building up speed, make sure you do not sprint. It is best to jog.

Back:

Pull Ups: 5 sets 8 to 12 reps
If unable to do Pull Ups then use a Pull Up assistance machine to aid you in the workout. Another way that can help you do a pull up without any assistance is by hanging yourself from the bar for 20 seconds and having a 10-second break, then have a friend lift you up or use an assistance machine and do a reverse pull up in which you slowly bring yourself down. Do theses exercises as an alternative to normal Pull Ups.

Seated Rows: 4 sets 8 to 15 reps

Close Grip Pull Downs: 4 sets 10 to 12 reps

One Arm Dumbbell Rows: 3 sets 8 to 12 reps

Stiff Arm Push Downs:  4 sets 12 to 15 reps

Wide Grip Pull Downs: 4 sets 8 to 12 reps

Legs: 

Leg Extensions: 4 sets 12 to 15 reps

Leg Curls: 4 sets 12 to 15 reps

Walking/ in place Lunges: 3 set 12 reps each leg (total of 24 steps)
Can be done by using dumbbells to add extra weight.

Squats (free weight or smith machine): 5 set 20 reps

Calves:

Seated Calf Raises: 4 sets 20 to 30 reps (use weights)

Standing Calf Raises: 3 sets 50 to 100 reps (use body weight only)

Friday: Arms and Cardio

Make sure to stretch on arms mainly.

Arms (Triceps):

Triceps Push Down (with rope): 3 sets 5 to 10 reps

Triceps Dips (on bench): 3 sets 5 to 10reps

Triceps Kick Backs (dumbbell): 3 sets 10 to 15 reps

Triceps Push Downs (with Bar): 3 sets 12 to 20 reps


Arms (Biceps):

Seated Alternating Dumbbell Curls: 2 sets 5 to 10 reps

Standing Bar Curl: 3 sets 5 to 10 reps

Standing Dumbbell bicep curl: 3 sets 5 to 10 reps

Standing Hammer Curls (dumbbells): 3 sets 50 to 10 reps

Stretch the arms and legs before cardio

Cardio:
Run on the treadmill or use an exercise bike for 20-30 minutes and DO NOT SPRINT it is best to not put to much pressure a light jog is sufficient.  


Saturday and Sunday: are rest days.




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