ZeroMan Workout Series
The ZeroMan
workout series is designed for gentlemen relatively new to working out who want
to lose weight and have general fitness improvement. Enjoy.
Day 1: Wednesday October 5th 2011
Warm Up: 20 minutes
Recumbent
Resistance Intervals
-
5
minutes at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM
-
8
times: 30 seconds at ‘10’ to ‘12’ resistance 90+ RPM, followed by 1 minute at ‘5’
to ‘7’ resistance 75 RPM to 80 RPM
-
3
minutes at a leisurely pace
Light Stretch: less
than 5 minutes
No deep stretching. Just a few reaching exercises, arm swings and
circles, trunk rotations, etc. The idea
is to move and get warm, especially muscle groups you missed in your warm-up.
Resistance: 10 – 20 minutes
-
Cable
Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs., 8 reps at 65
– 75 lbs.
-
Seated
Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs., max reps at 60
lbs.
-
Single
leg Step ups on low step (8” – 12”): 3 times- 10 step ups on each
leg with striding arms, balance for 10 seconds on the 10th step.
Stretch: 5 - 10 minutes
Comprehensive
light stretching, then focus on shoulders, arms, chest and back. Be sure to
include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest
stretch.
Cool Down: 20 minutes
Walk, jog, or
bike at a leisurely pace. Treadmill,
elliptical, recumbent, and the great outdoors are all good options.
Let me know
how it goes! Comment below or shoot me
an email! Eat well, drink lots of water
and have fun! Love you.
get fit.
Day 2: Thursday October 6th 2011 - REST
Day 2: Thursday October 6th 2011 - REST
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