1. For all exercises, use enough weight to challenge your muscles to exhaustion without losing good form. Use the rule of 3's: if you could do 3
more reps past your goal number at the end of your set while maintaining good form, it's too light and you should add more weight. If you
can't get within 3 reps of what you were trying to do, then you should remove weight.
2. With body-weight exercises (like pushups, situps, etc), if the number of reps is too easy, go slower and more controlled with each rep. This
will make it harder without adding weight.
Exercise 1
Exercise 2
Exercise 3
Exercise A
Exercise B
Exercise C
3x8
3x8
3x20
10
6
12
A group of exercises separated by lines is a "superset". Do 1 set of each exercise, then repeat the cycle from the
beginning until all sets are completed. In this case, the order would be: exercise 1 - exercise 2 - exercise 3, 1-2-3, 1-2-3.
x4
When the number of sets is designated outside of the box, it signifies a superset to be done as a circuit. Take no rest in
between sets, then rest 2-3 min (or until you catch your breath) after each time completing the cycle. So for this circuit,
you would do a set of each exercise (with no rest in between), then rest after doing all 3, and repeat this 4 times.
Term/Abbreviation
Meaning
Alt.
BB
DB
ea.
e.w.
Jog / Jogging Pace
Max
Sprint / Sprinting Pace
Walk / Walking Pace
Alternating
Barbell
Dumbbell
Each (each arm, each leg, etc)
Each Way
Cardio that has you working hard, but that you could sustain for a long period of time.
The maximum number of reps you can do while maintaining good form. Your muscles should work to full exhaustion.
Cardio that is your absolute maximum effort. For machines, raise the resistance and pedal/run/stride/pull as fast as you can.
Cardio that is very easy. Used for warmups and cooldowns.
Warning: Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. 507 Fitness
and/or Isaac Odim are not responsible for injuries or other health problems incurred as a result of exercise or related advice.
EXERCISE
Warmup
Cuban Press [DB]
Face Pulls
Bent Over Row [T-Bar]
Dumbbell Bench Press
Bench Press - Reverse Grip
Seated Row
* Commando Pull-Ups
Chest Fly [Cable]
Pushup Hold
Swiss Rollout
Swiss Pike
Swiss Weighted Situp
Stretch
3 min
2x10
2x12
4x8
4x6
4x8
4x8
3x10
3x8
3xmax
15
10
15
10 min
x2
NOTES
Bike, jog, row, basketball, or whatever. Increases blood flow to your muscles.
Slow and controlled. Keep elbows stationary as you rotate the dumbbell up.
Keep thumbs facing down, and squeeze shoulder blades together as you pull.
Keep back arched, bending over at the waist with knees bent
Lower dumbbells until they just touch your chest. Keep hands aligned.
Bar should touch your sternum just below your chest.
Keep torso steady with back arched (don't hunch forward)
With each set, alternate which hand is in front of the other.
Squeeze arms together tightly with each rep. You can also do this standing up.
Elbows bent at 90 degrees. Chest almost touching the ground. As long as you can
As you lower, push your hips down and your head through your arms.
Keeping legs straight, roll ball toward your hands and push your butt to the ceiling.
Balanced on your lower back, crunch with the weight tight to your chest.
Hold each stretch for at least 30 seconds
* Use added weight if necessary to challenge your body. Conversely, if it is too easy, do each rep slower.
Warning: Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. 507 Fitness
and/or Isaac Odim are not responsible for injuries or other health problems incurred as a result of exercise or related advice.
Portable Printout - Cut here
EXERCISE
Warmup
Cuban Press [DB]
Face Pulls
Bent Over Row [T-Bar]
Dumbbell Bench Press
Bench Press - Reverse Grip
Seated Row
Commando Pull-Ups
Chest Fly [Cable]
Pushup Hold
Swiss Rollout
Swiss Pike
Swiss Weighted Situp
Stretch
3 min
2x10
2x12
4x8
4x6
4x8
4x8
3x10
3x8
3xmax
15
10
15
10 min
x2
Warning: Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. 507 Fitness
and/or Isaac Odim are not responsible for injuries or other health problems incurred as a result of exercise or related advice.