The following program is to be used as a guide for Jade members to 
increase their overall and specific strength as well as to improve overall 
cardio endurance. If there are specific questions please feel free to contact 
me at fred_heese1@yahoo.ca


                                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
                    Plus
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.


                                 TEST

We will be doing fitness tests based on the above strength and 
cardio exercises. Have fun and enjoy your improvement and always do 
a proper warm up, get lots of rest and eat well.

Fred