The Jade Dragons

Fred's Training Program

STRENGTH

Try to do 5 workouts/week of approx 40 minutes in duration. There are three different groups of exercises, loosely grouped into Day 1 - Chest and Back,Day 2 - Shoulders and Arms, Day 3 - Core strength (Legs and Stomach). Do 3 sets of 8-10 reps. with the max. weight you can handle. When you can do 3 sets of 10 with proper form add weight. When doing body weights do 2 sets of your max. or until you get a burn. Keep a log.

DAY I
Chest - Each workout pick 3 out of the following:
Wide Grip Bench Press

Wide Grip Inclined Bench Press

Cable Flys

Pec Machine Flys

Back - Each workout pick 5 of the following:
Wide Grip Lat pulldowns to chest

One arm sitting or standing Pulls (with a twist)

Two arm sitting Pulls

Dumbell Pulls (one knee on bench)

Chin Ups (full range)

Lower Back arches

DAY 2 - Arms and Shoulders
Dips

Triceps Downward Press (elbows close to body,
arms starting at 90 degrees)

Dumbell Curls on Inclined Bench or Use Curl Bar with support

Barbell or Dumbell Shrugs

Reverse Flys on Pec Machine

Special Top Arm Drive Exercise on Lat Machine

Dumbell Shoulder Circles (one set only,
use small weights until you get a burn)

DAY 3 - Legs and Stomach
Leg Press

Calf raises

Hamstring Curls on Machine

Leg Machine Extensions

Staight Leg Raises on Dip Apparatus

Medicine Ball Swings in sitting V position

+
2 other of your favourite abdominal or oblique strengthening exercises.

CARDIO + ENDURANCE

Try to do 5 workouts a week of a min. 35 minutes in duration (the
longer the better). 1Hour+ at least once a week. Choose from the following:

Running (include some uphill), Swimming, X-Trainer, StairMaster, Rowing or Paddling Erg, X-Country Ski, Cycling, Basketball, Soccer, etc.

You can do these workouts separately or together with your strength
workouts. When doing them together always do your strength workout first, for better strength development and greater fat burning.