CUSTOM DESIGNED WORKOUTS DESIGNED WITH YOU IN MIND
TOTAL BODY KICKSTART Exercise
Exercise Upper Body Dumbell Shoulder Press Dumbbell Chest Press Barbell Row Cable Curls Cable Tricep Extension Lower Body Barbell Squat Dumbbell RDL Ball Hamstring Curl Dumbbell Lunges Standing Calve Rasies
PERSONAL TRAINING ASSESSMENT Sets Reps 4 12,3x10 4 10 3 2x12, 10 3 3x12 3 12 3 10 Reps Each Set Set 1 Set 2 Set 3
CUSTOM DESIGNED WORKOUTS Rest 90 sec 90 sec 90 sec 60 sec 60 sec 60 sec Set 4
Set 5
A HEALTHIER YOU
Workout Goals Weight 100 120 80 90 Learn how to use the machines effectively, gain muscle and strength, and learn how to progress my workouts. Using 3 from the upper and 3 from 55 the lower. 75 Weight Per Set Rest Per Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
12 12 12 12 12
12 12 12 12 12
12 12 12 12 12
12 12
8 8 7 7 7
8 8 7 7 7
8 8 7 7 7
8 8
10-12 10-12 12 12 12
8-10 8-10 12 12 12
8-10 8-10 12 12 12
8-10 8-10 12 12
8
8
8
8
7 7
7
7 7
7 7
90 Sec 90 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 90 Sec 90 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 90 Sec 90 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec
YMCA of GREATER PITTSBURGH