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Final Bordered Gradual Conditioning Exercise Routine

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15 views

Final Bordered Gradual Conditioning Exercise Routine

Uploaded by

connielsayed
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Gradual Conditioning Exercise Routine

Week 1
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Knee Push-Ups Bodyweight Bicep Curls - 3 Shoulder Press
- 3 sets of 8 Squats - 3 sets sets of 12 - 3 sets of 12
of 12
Day 2 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of 8 of 8 per leg sets of 8 3 sets of 8
Day 3 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of 8 sets of 10 per 3 sets of 12 sets of 8
leg

Week 2
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Knee Push-Ups Bodyweight Bicep Curls - 3 Shoulder Press
- 3 sets of 10 Squats - 3 sets sets of 15 - 3 sets of 15
of 15
Day 2 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of of 10 per leg sets of 10 3 sets of 10
10
Day 3 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of sets of 12 per 3 sets of 15 sets of 10
10 leg

Week 3
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Knee Push-Ups Bodyweight Bicep Curls - 3 Shoulder Press
- 3 sets of 12 Squats - 3 sets sets of 18 - 3 sets of 18
of 18
Day 2 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of of 12 per leg sets of 12 3 sets of 12
12
Day 3 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of sets of 15 per 3 sets of 18 sets of 12
12 leg
Week 4
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of 8 of 8 per leg sets of 8 3 sets of 8
Day 2 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of 8 sets of 10 per 3 sets of 12 sets of 8
leg
Day 3 Diamond Push- Bulgarian Split Overhead Reverse Flys - 3
Ups - 3 sets of 8 Squats - 3 sets Tricep sets of 8
of 8 per leg Extension - 3
sets of 8

Week 5
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of of 10 per leg sets of 10 3 sets of 10
10
Day 2 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of sets of 12 per 3 sets of 15 sets of 10
10 leg
Day 3 Diamond Push- Bulgarian Split Overhead Reverse Flys - 3
Ups - 3 sets of Squats - 3 sets Tricep sets of 10
10 of 10 per leg Extension - 3
sets of 10

Week 6
Day Push-Ups Upper Leg Arms Shoulders
Day 1 Incline Push- Lunges - 3 sets Tricep Dips - 3 Lateral Raises -
Ups - 3 sets of of 12 per leg sets of 12 3 sets of 12
12
Day 2 Regular Push- Step-Ups - 3 Hammer Curls - Front Raises - 3
Ups - 3 sets of sets of 15 per 3 sets of 18 sets of 12
12 leg
Day 3 Diamond Push- Bulgarian Split Overhead Reverse Flys - 3
Ups - 3 sets of Squats - 3 sets Tricep sets of 12
12 of 12 per leg Extension - 3
sets of 12

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