Adam Whatley
EXERCISE ROUTINE FOR GENERAL CONDITIONING
Updated: Jan 18, 2019
EXERCISE ROUTINE FOR GENERAL CONDITIONING. 5 STATIONS, 5 SUPERSETS (One exercise followed by another)
Warm up to start followed by dynamic stretches as guided.
STATION No. 1
EXERCISE No. 1 - Cable chest press ......kg
EXERCISE No. 2 - Standing bicep DB curls on boss 10kg
Superset, both exercises straight after each other. 10 reps of each x 4
STATION No. 2
EXERCISE No. 1 - Seated lat pull down (underarm) .....kg
EXERCISE No. 2 - Standing tricep extension 20kg
Superset, both exercises straight after each other. 10 reps of each x 4
STATION No. 3
EXERCISE No. 1 - Wide cable flyes 20kg
EXERCISE No. 2 - Standing lateral raises 7kg
Superset, both exercises straight after each other. 10 reps of each x 3
STATION No. 4
EXERCISE No. 1 - Standing wide grip lat pull down (foot up) .....kg
EXERCISE No. 2 - Seated rotation stretches -
Superset, both exercises straight after each other. 10 reps of each x 3
STATION No. 5
EXERCISE No. 1 - Reverse flyes on the seated cable machine 2.5kg
EXERCISE No. 2 - Standing cable wood chop ......kg
Superset, both exercises straight after each other. 10 reps of each x 3
Cool down to finish followed by static stretches as guided.