Fitness Center » Workout Programs
Workout Programs
Beginner's Exercise Program
3 Sets of 15-20 repetitions/2 sessions weekly
Chest Press
Pectoral Fly/Rear Deltoid
Shoulder Press
Bicep Curl
Tricep Curl
Leg Press
Leg Extension
Leg Curl
Horizontal Calf Press
Bird Dogs
Dead Bugs
Aerobic Exercise (choose one from this list each session):
Bike
Treadmill Walking
Aerobics Classes
*15-20 minutes at THR
*3-5 sessions weekly
Golfer's Exercise Program
Leg Press
Squats
Calf Raises
Oblique Abdominals
Military Press
Pectoral Fly
Rear Deltoid
Tricep Press
Bicep Curl
Internal Rotation of shoulder
External Rotationof shoulder
Resisted Rotation of trunk
Reverse HyperextensionStretches: 60 seconds each
Hamstring and calf20 repetitions with a 5 second hold
Lower Trunk Rotation
Prone Press
Posterior Capsule of the shoulder
Leg Workout
Squats (warm-up)
Squats - 4 sets
Leg Extension - 3 sets
Leg Curl - 3 sets
Dumbbell Lunges - 3 sets
Calf Machine - 4 sets
* 8-12 repetitions on all but warm-up
Shoulder Workout
Smith Military Press or Shoulder Press Machine (use to warm-up with 15-20 reps)
Dumbbell Military Press
Lateral Raises
Rear Pectoral Fly and Deltoid
* perform all four exercises, three sets of 8-12 repetitions
Arms Workout
Biceps: 8-12 rep range
Reverse Grip Chin-ups 3 sets
Standing Barbell Curls 4 sets
Preacher Curl (bar or machine) 2 sets
Alternating Dumbbell Curls 2 setsTricpes: 8-12 rep range
Assisted Dip 3 sets
Cable Press Down 4 sets
Supine Dumbbell 2 sets
Tricep Extension 2 sets
Single Arm Cable Extension 2 sets
Back and Traps Workout
Pull Up Assist 4 sets of 8-12 reps
Rows 4 sets of 8-12 reps
Shrugs (barbell) 4 sets of 8-12 reps
Pull Downs 2 sets of 8-12 reps
Straight Arm Pull Downs 2 sets of 8-12 reps
Dumbbell Shrugs 3 sets of 8-12 reps
Chest Workout
Flat Bench Barbell (warm-up of 15-20 reps) 4 sets of 8-12
Inlcine Dumbbell Bench 3 sets of 8-12
Cable Crossovers 3 sets of 8-12
Bench Pullovers 3 sets of 8-12
Inlcine Flyes 3 sets of 8-12