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. This program can work for anyone, so feel
free to adjust weight and resistance to fit your needs. Weeks 1-4 are designed for exercise
familiarization, general lean muscle development, and initial fat loss. Weeks 5-8 will focus on strength gain and
sustained metabolism increase, including diet suggestions. Enjoy!
Day 15: Wednesday October 19th 2011
Warm Up: 15 minutes
-
15
minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75
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: 15 – 25 minutes
-
Seated
Cable Rows: 12 reps at 45 lbs., 10 reps at 50 – 55 lbs.
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. Spend some quality time with your dog.
Ice and
Alleve are good options for any joint pain you experience, but only after you’re finished working out. Ice twice or more on rest days. Let me know if it’s too much. Comment below, tweet @geoffcraft, or shoot me
an email! Eat well, drink lots of water
and have fun! Love you.
get fit.
Day 16: Thursday October 20th 2011
REST. Watch Parks
& Rec.
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