At Freedom Sentinel Consulting we believe you can choose to accept circumstances or find ways to improve your life though mind, body, and spirit. Below you can find an example 1 week exercise plan and the resources to build your own plan.
1 Week Weight Training Plan: 60-90 minutes / Day
Exercises and Demonstration
Exercises may be substituted due to physical limitations
Example Work out (1 week)
Monday (Back & Biceps)
Warm up – 15 minutes Low Impact Cardio (Bike, Rower, Jog Treadmill)
Exercise
Wide Grip Lat Pulldown
Barbell Row
Alternating Dumbbell Curl
Reverse Barbell Curl
Barbell Upright Rows
Core – Plank
Repetitions
10-12 | 10-12 |10-12 |10-12
20-25 | 20-25 |20-25 |20-25
10-12 | 10-12 |10-12 |10-12
8-10 | 8-10 |8-10 |8-10
10-12 | 10-12 |10-12 |10-12
60 Seconds X 3 Sets
Weight
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Tuesday (Chest & Triceps)
Warm up – 15 minutes Low Impact Cardio (Bike, Rower, Jog Treadmill)
Exercise
Incline Dumbbell Bench Press
Push Ups
Incline Dumbbell Fly
Lying Triceps Extension
Bench Dips
Core – Long Arm Crunch
Repetitions
10-12 | 10-12 |10-12 |10-12
20-25 | 20-25 |20-25 |20-25
10-12 | 10-12 |10-12 |10-12
10-12 | 10-12 |10-12 |10-12
20-25 | 20-25 |20-25 |20-25
20-25 | 20-25 |20-25 |20-25
Weight
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Wednesday (Legs & Cardio)
Warm up – 10 minutes Low Impact Cardio (Bike, Rower, Jog Treadmill)
20 minutes Cardio (Bike, Rower, Jog Treadmill)
60 Second Sprint/ 120 Second recovery pace
Exercise
Lunge
Bodyweight Squat
Wall Sit
Bulgarian Split Squat
Glute Bridge
Repetitions
10-12 | 10-12 |10-12 |10-12
20-25 | 20-25 |20-25 |20-25
60sec | 60sec |60sec |60sec
10-12 | 10-12 |10-12 |10-12
20-25 | 20-25 |20-25 |20-25
Weight
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Thursday (Shoulders & Core)
Warm up – 15 minutes Low Impact Cardio (Bike, Rower, Jog Treadmill)
* = Super set (2 exercises in a row before a 60 second rest)
Exercise
Dumbbell Shoulder Press
* Dumbbell Lateral Raise / Dumbbell Front Raise
Barbell Upright Row
Bent Knee Reverse Crunch
Crunch
Repetitions
10-12 | 10-12 |10-12 |10-12
10/10 | 10/10 |10/10 |10/10
10-12 | 10-12 |10-12 |10-12
10-12 | 10-12 |10-12 |10-12
3 sets to failure
Weight
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Friday (Full body mixed lift & Cardio)
Warm up – 20 minutes Low Impact Cardio (Bike, Rower, Jog Treadmill)
Exercise
Barbell Bench Press
Barbell Deadlift
Overhead Triceps Extension
Dumbbell Shrugs
Push Ups
Plank Get Ups
Repetitions
8-10 | 8-10 |8-10 |8-10
8-10 | 8-10 |8-10 |8-10
10-12 | 10-12 |10-12 |10-12
10-12 | 10-12 |10-12 |10-12
25 | 25 |25 |25
15-20 | 15-20
Weight
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