Week Two: Monday and Thursday*
|
Exercise
|
Sets
|
Reps
|
Suggested Weight
|
Suggested Weight
|
|
|
|
|
Males
|
Females
|
Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
|
1
1
1
1
1
1
|
12
12
12
12
12
12
|
130.0 lbs.
80.0 lbs.
65.0 lbs.
65.0 lbs.
85.0 lbs.
65.0 lbs.
|
85.0 lbs.
60.0 lbs.
42.5 lbs.
32.5 lbs.
55.0 lbs.
42.5 lbs.
|
*Add about five to 10 percent more resistance as long as you can complete 12 repetitions in perfect form.
Week Three: Monday and Thursday*
|
Exercise
|
Sets
|
Reps
|
Suggested Weight
|
Suggested Weight
|
|
|
|
|
Males
|
Females
|
Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
|
1
1
1
1
1
1
|
10
10
10
10
10
10
|
145.0 lbs.
90.0 lbs.
75.0 lbs.
75.0 lbs.
95.0 lbs.
75.0 lbs.
|
95.0 lbs.
67.5 lbs.
47.5 lbs.
37.5 lbs.
62.5 lbs.
47.5 lbs.
|
*Add about 10 to 15 percent more resistance and reduce the number of repetitions to 10 per set.
Week Four: Monday and Thursday*
|
Exercise
|
Sets
|
Reps
|
Suggested Weight
|
Suggested Weight
|
|
|
|
|
Males
|
Females
|
Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
|
1
1
1
1
1
1
|
10
10
10
10
10
10
|
155.0 lbs.
97.5 lbs.
80.0 lbs.
80.0 lbs.
102.5 lbs.
80.0 lbs.
|
102.5 lbs.
72.5 lbs.
50.0 lbs.
40.0 lbs.
67.5 lbs.
50.0 lbs.
|