The Durwood Project
The Exercise Program
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 |
| Cardio | |||
Exercise |
Intensity |
Duration |
Frequency |
| Walking | 3 - 3.5 mph |
25 - 30 min |
2 - 3 days |
| Weight Routine | |||
Exercise |
Intensity (weight) |
Sets |
Repetitions |
| Machine Chest Flies | 70 - 80 lbs |
2 |
10 |
| Sit-ups (Flat Bench) | Body Weight |
2 |
10 |
| Sit-ups (Incline Bench) | 25 lbs |
2 |
10 |
| Standing Cable Rows | 50 lbs |
3 |
15 |
| Decline Push-ups | Body Weight |
3 |
15 |
| Machine Bench Press | 50 lbs |
3 |
10 |
| Lat Pull Downs | 50 lbs |
3 |
10 |
| Hanging Leg Raises | Body Weight |
2 |
10 |
| Circuit Routine | 5 lbs |
15 Minutes |
1 |
Shoulder |
aBD, Flex, Ext, Upright Rows, Curl to Press | ||
Trunk |
Side Bends and Lateral Rotation | ||
Legs |
Squats, Lunges, Toe/Heel Raises | ||
| Flexibility Routine | 15 Minutes |
||
| Neck Circles, Shrugs, Arm Circles, Scapular Protraction/Retraction, Trunk Circles, Lateral Rotation, Squats, Toe/Heel Raises | |||
| Leg Swings, Straight Leg Raises, Superman Back Extension, HS Stretches, Static Stretches | |||
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