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    Exercise Programme For Daphne Liu: Form Is Key Sets X Reps

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    Daphne Liu
    This 3 sentence summary provides the high level information about the exercise programme document: The document outlines a full body workout programme prepared for Daphne Liu that includes resistance training exercises for different body parts split over 4 days per week, with an optional low to medium impact cardio session on Saturdays and rest days on Sundays and Wednesdays, providing exercise details like warm up and cool down recommendations as well as sets and repetitions for each exercise.

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    Exercise Programme For Daphne Liu: Form Is Key Sets X Reps

    Uploaded by

    Daphne Liu
    51 views2 pages
    This 3 sentence summary provides the high level information about the exercise programme document: The document outlines a full body workout programme prepared for Daphne Liu that includes resistance training exercises for different body parts split over 4 days per week, with an optional low to medium impact cardio session on Saturdays and rest days on Sundays and Wednesdays, providing exercise details like warm up and cool down recommendations as well as sets and repetitions for each exercise.

    Original Description:

    1 hour workout sequences

    Original Title

    Exercise Program

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    This 3 sentence summary provides the high level information about the exercise programme document: The document outlines a full body workout programme prepared for Daphne Liu that includes resistance training exercises for different body parts split over 4 days per week, with an optional low to medium impact cardio session on Saturdays and rest days on Sundays and Wednesdays, providing exercise details like warm up and cool down recommendations as well as sets and repetitions for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    51 views2 pages

    Exercise Programme For Daphne Liu: Form Is Key Sets X Reps

    Uploaded by

    Daphne Liu
    This 3 sentence summary provides the high level information about the exercise programme document: The document outlines a full body workout programme prepared for Daphne Liu that includes resistance training exercises for different body parts split over 4 days per week, with an optional low to medium impact cardio session on Saturdays and rest days on Sundays and Wednesdays, providing exercise details like warm up and cool down recommendations as well as sets and repetitions for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    EXERCISE PROGRAMME for Daphne Liu

    Prepared by : Dimas

    Full Body Workout

    This workout plan is made in accordance with


    your goals, which are to improve strength and FORM IS KEY
    Do not let your ego dictate your
    flexibility whilst at the same time creating a huge
    workout. The last thing you want when
    endorphin rush to make sure you are SETS X REPS
    working out is to injure yourself. If you The programme is written with time or
    psychologically happy and enjoying the physical are unsure about the correct form, feel the number of sets first, followed by the
    activity free to ask your trainer. number of repetitions. For instance,
    3x10 - three by ten, or three sets of ten
    This template is prepared for you so you can repetitions.
    apply this anywhere and monitor your progress.
    Feel free to print this out as many as you want. WARM UP AND COOL DOWN
    Please note that you can always go with your own Always start each session with a proper
    exercise variations as this plan exists as a warm up and dynamic stretching to get the LISTEN TO YOUR BODY
    blood flowing and to recruit more muscle
    guidance so you know what you can do with little Exercise should be challenging enough if
    fibers. Once you are done, maximise the you want to see results. However, you also
    tools, including your own bodyweight. cool down and static stretching to bring need to listen to your body. Having said so,
    year heart rate back to normal. stop exercising immediately if you feel
    Before you start, it is important to remember this d i z z y, f a i n t , s h o r t n e s s o f b r e a t h ,
    information on the right side of the page to avoid lightheaded, or nausea.
    injury and maximise your exercise.
    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    ZONE 1 ZONE 2 Low/medium


    Resistance training Resistance training impact cardio
    45-60 minutes 45-60 minutes (optional)
    - Push and pull Myofascial release Myofascial release, - Lower body REST 30-45 minutes REST
    - Chest and triceps — or even dance! yin yoga, or zumba - S h o u l d e r a n d Options:
    - Back and biceps traps - Jog
    - Mini circuit - Core - Power walk
    - Mini circuit - Swim
    ZONE 1 — Push & Pull ZONE 2 — Legs & Shoulders
    Warm up: - 3-5 minutes light jog/power walk if possible Warm up: - 3-5 minutes light jog/power walk if possible
    - Dynamic stretching — chest and back - Dynamic stretching — lower body and shoulders
    - 10 knee push ups - 10 bodyweight squats
    - 15 superman (dynamic) - 10 push press
    Super Set 1 Super Set 1
    Elevated / knee push up: sets — 3, reps — 10, 10, 10 Pause bodyweight squat: sets — 3, reps — 15, 12, 10
    Superman: sets — 3, reps — 10, followed by 20-second hold Resistance band shoulder press: sets — 3, reps — 8, 8, 8
    Super Set 2 Super Set 2
    Scapular push up: sets — 3, reps - 15, 12, 10 , followed by 20-second plank Single-leg elevated hip thrust: sets — 3, reps 10 (each leg)
    TRX row: sets — 3, reps — 15, 12, 10 Side plank: sets — 3, 30-45 seconds each side
    Super Set 3 Super Set 3
    Bench dips: sets — 3, reps — 15, 12, 10 Resistance band side steps: sets — 3, reps — 18, 15, 12 (each side)
    Chest squeeze: sets — 3, reps - 10, 10, 10 Resistance band rear felt raise: sets — 3, reps 15, 12, 10
    Mini Circuit Mini Circuit
    5 sets of: 10 jump squat, 15 russian twist, 15 scissor kick, 15 upper ab crunch 5 sets of: 10 lunge/jump lunge, 10 scapular push up, 15 scissor kick
    Cool down and static stretching Cool down and static stretching

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