IPHREHAB : ISOLATED GYM WORKOUT PLAN FOR WEEK

IPHREHAB

Isolated movement Exercise program for normal population in safe environment in a normal gym set-up. 

Back and Biceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.


Shoulder and Triceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.

15 Reps in One Set.

30-45 sec rest in between sets of same exercise.

2 minutes rest in between two exercise sets.

Day one :
(Shoulder n Triceps)(core training)
1. Treadmill on incline and try to go to maximum (i.e 10) in a gradual manner with increase in inclination of two units after 2.5 mins. (Total 15 min)
REST 2 MINUTES
2. Shoulder dumbbell press three sets standing with increase in weight and abs contracted(stomach squeeze).
REST 2 MINS
3. Rear deltoids on machine three sets (or bent over shoulder fly for rear deltoids and trapezius )
REST 2 MINS
4. Lateral deltoid (lateral shoulder raise ) or side fly for shoulders.
REST 2 MINS
5. Barbell shoulder raise front (with core incorporated and stomach squeeze). 
REST 2 MINS
6. Standing overhead One arm triceps extension three sets with abs contracted.
REST 2 MINS
7. Bent over triceps extension on bench with abs contracted (single arm bent over rowing position for triceps extension )
REST 2 MINS
8. Overhead Double arm triceps extension with dumbbell.
REST 2 MINS
9. Abs - static leg raises or leg raise on bench and hold three sets ( hold more then 25 sec )
10. Bench cycling for 30 rep each set and three sets.

Day 2

Abdominals  and Core training

1. Push up three sets with abs contracted one set 15 each

2. Step up on stairs and 20 from each side.

3. Squats as to sit on chair squat with knees behind the toes while going down..

4. Push up position and mountain walk.

5. Cycling (specifically for abs)

6. Bur-pee i.e.  push up and stand and clap over head.

7. Plank mountain walk .

15 Reps in One Set.
30-45 sec rest in between sets of same exercise.
2 minutes rest in between two exercise sets.

Day 3

(Back and Biceps)

1. Pull ups three sets 10 each.

2. Lateral pull down  three sets.

3. Rowing on machine with abs contracted with breathing pattern.

4. Single arm bent over rowing three sets.

5. Pitcher curl biceps curls.

6. Incline dumbbell biceps curl three sets

7. Barbell biceps curl three sets.

8. Abs leg raises(b/l)

9. Leg press(abs)& cat/camel.

Day 4

Abdominals

1. Treadmill 20 min incline

2. Crunches with knee extended

3. leg raises (both leg together)

4. leg raises 80 degree and hold with knee extended and foot towards your face.

5. cycling clockwise n anticlockwise with knee to elbow touch

15 Reps in One Set.
30-45 sec rest in between sets of same exercise.
2 minutes rest in between two exercise sets.

Day 5

(Cardio crosstrainer+Push up)

1. Barbell incline Chest press + fly 3 sets.

2. Decline dumbbell bench press 3 sets.

3. chest press with dumbbell on flat bench three sets

4. Squats with weight on barbell

5. Lunge+squats with weights and abs contracted 3 sets.

6. Leg curls 3 sets.

7. leg press seated with weights

Day 6

Abdominals and core same as day 2

abdominals and side obliques

single arm dumbbell side bend

side leg raises

abdominals exercise change according to time duration.

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