• 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.




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