training program exercise
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7/24/2019 Training Program Exercise
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TRAINING PROGRAM COST P200 (one time) NOTE: Three (3)sets each !0 re"etitions#
Ann$a% &ee P'00 ! min$te rest in eteen sets e*ce"t some
e*ercise#
!# C+EST E,ERCISE
Push up 3 styles (no rest in between)
Bench Press - 4 styles
2# TRICEPS E,ERCISE
One-arm triceps extension
Two-arm triceps extension
Triceps Kickback (!")
yin# Triceps $xtension
3# S+O-./ER E,ERCISE
%umbbell Press ateral "aise
&ront "aise 'hru#
# 1AC E,ERCISE
ie "ow Kneelin# on-arm row
'uper man *at 'tretch
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'# .EGS E,ERCISE Toe "aise un#es
un#es (run +orm) ',uat
# CORE E,ERCISES
Plank (&ollow the . ays challen#e strictly//)
'ie Plank *ross e#s
0lternate e# "aise e# "aise
1ountain *limber 'pier 1an alk
'ie by sie $#yptian 'tyle
4# 1ICEPS E,ERCISE
One-arm biceps Two-arm biceps
Bicep curl
5# CAR/IO E,ERCISE
2 "unnin# at least twice a week/
2 x a week/
1PO"T0T "$1%$"'5 'tart %ate5 6anuary 7.8 97:
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'tartin# wei#ht5 ;;;;;;;;;Picture5
1i Tar#et *onition51ile %ate5 &ebruary 7.8 97:
ei#ht5 ;;;;;;;;;Picture5
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