G.P.P. – MONTH ONE PROGRAM

WEIGHT TRAINING
Full Body Workout 2x a week
TEMPO
2-1-2-1
REST
1-2 minutes between sets and review last set
EXERCISE ONE:
SEATED CHEST PRESS
2 x 8-12
EXERCISE TWO:
WALL LATERAL RAISES
2 x 8-12
EXERCISE THREE: 
FLOOR TRICEPS EXTENSIONS
2 x 8-12
EXERCISE FOUR:
WIDE GRIP PULLDOWNS
2 x 8-12
EXERCISE FIVE:
WALL DUMBBELL CURLS
2 x 8-12
EXERCISE SIX
LEG EXTENSIONS
2 x 8-12
EXERCISE SEVEN:
LEG CURLS
2 x 8-12
OR
EXERCISE SEVEN:
SEATED LEG CURLS
2 x 8-12
CARDIO
(Walk or Bike): 20 minutes 3 x a week
SLEEP
6-8 hours a night

WEIGHT TRAINING Full Body Workout 2 x a week

TEMPO 2-1-2-1

REST 1-2 minutes between sets and review last set

EXERCISE ONE:
SEATED CHEST PRESS
2 x 8-12

EXERCISE TWO:
WALL LATERAL RAISES
2 x 8-12

EXERCISE THREE: 
FLOOR TRICEPS EXTENSIONS
2 x 8-12

EXERCISE FOUR:
WIDE GRIP PULLDOWNS
2 x 8-12

EXERCISE FIVE:
WALL DUMBBELL CURLS
2 x 8-12

EXERCISE SIX
LEG EXTENSIONS
2 x 8-12

EXERCISE SEVEN:
LEG CURLS
2 x 8-12

OR

EXERCISE SEVEN:
SEATED LEG CURLS
2 x 8-12

CARDIO (Walk or Bike): 20 minutes 3 x a week

SLEEP 6-8 hours a night