2. Weeks 1-4
Goals:
- Cardio Training: 5 days per week
- Resistance Training: 3 days per week
*Cycle the following workouts to fit your schedule best
Tri/Chest/Shoulders
Exercise Sets/Reps Weight Recorded (optional)
Dumbbell Flat Bench Press 10, 8, 8, 6
Cable Flies 12, 10, 8, 6
Cable Tricep Pulldown 8, 6, Dropset*
Overhead Tricep Extentions 8, 6, 6
Dumbbell Military Press 6, 6, 4
Notes:
- Try increasing the weight you are using each set
o Ex: Begin with 10lb dumbbells to achieve 12 reps for set 1. For set 2, increase weight to 15lb
dumbbells to achieve 10 reps.
o Rule of thumb: You want a weight that will be moderately difficult throughout the set and
the last 1-2 reps should be slightly difficult.
- *Dropset: For a dropset, you want to start with a weight where you can achieve 6-8 reps and once
you get to 8 then drop down the weight and perform 6-8 more reps. Finally once you reach 6 or 8,
drop the weight once more and perform repetitions until failure.
- With anemia, you may start to feel tired very quickly. If this happens, try to complete the full
repetition amount, even if the weight used needs to be dropped. If the full amount cannot be
achieved drop the amount of repetitions, but try and keep at least 3-4 sets, even if a set is only 1 or
2 repetitions.
- Make sure you are getting enough iron in your diet as well as this will help with that tired feeling
when exercising.
- Before you begin your workout, warm up with a choice of cardio for 5-10 minutes and post
workouts, try to stretch out your body the best that you can.
- Feel free to record the weights that you used to remember for future workouts in the last column.
3. Back/Biceps
Exercise Sets/Reps Weight Recorded (Optional)
Alternating Dumbbell Bicep Curls 10, 8, 8, 6 (Per Arm)
Lat Pulldown (Wide Grip) 8, 6, 6, 4
Straight Bar Curl* 10, 10, 10
Cable Rows 10, 10, 10, 8
Notes:
- *For this curl, feel free to mix it up every once in a while to shock the muscle more. For example,
instead of doing a steady up and down motion, try a steady up motion and lower the bar back
down slowly and repeat.
Lower Body
Exercise Sets/Reps Weight Recorded (Optional)
Walking Lunges (Body Weight) 16, 12, 12, 10 (Each Leg)
Standing Calf Raises (Body Weight) 16, 14, 14, 12
Leg Press 8, 8, 6
Squats (Body Weight)* 10, 8, 8
Weighted Platform Step-ups 8, 8, 6 (Each foot)
Notes:
- *Begin doing squats with only body weight until balance is increased. Once the movement
becomes stable and comfortable, feel free to add dumbbells or even go to the squat rack.
o If body weight becomes easier but you do not want to add weights, then feel free to
superset it with a wall sit. This means that you would perform a set of squats, then
immediately after find a wall and hold a wall sit for 20-30 seconds.
- For the step-ups, you can find an open bench or some kind of platform to use. Begin stepping up
with your right foot for the certain amount of reps and then switch and do the same with the left
foot. This raises your heart rate quickly, so if weights cannot be used then body weight is sufficient!
4. Cardio Notes:
- Begin with simply walking on a treadmill at a constant pace of 3.0 – 3.5 for 20 minutes.
- Throughout the week, try to increase the length of time that the cardio is done. On days that you
are not doing resistance training, this would be a good day to try and increase the time.
- You can also increase the incline throughout the week
- Ellipticals are also a good option for cardio
- Try to at least get 20-30 minutes of cardio in 4-5 times per week.
5. Sample Schedule
Day 1
Cardio:
20 minutes
treadmill
walking -
3.0mph
Resistance:
Rest
Day 2
Cardio:
20 minutes
treadmill walking –
3.0mph
Resistance:
Chest/Tri/Shoulders
Day 3
Cardio:
25 minutes
treadmill
walking with
incline
Resistance:
Rest
Day 4
Cardio:
25 minutes
treadmill
walking –
3.0mph
Resistance:
Bi/Back
Day 5
Cardio:
Rest
Resistance:
Lower Body
Day 6
Cardio:
30 minutes
treadmill
walking –
3.0mph
Resistance:
Rest
Day 7
REST
Day 8
Cardio:
15 minutes
incline walk
15 minutes
flat walk
Resistance:
Rest
Day 9
Cardio:
20 minute walk –
3.5mph
Resistance:
Chest/Tri/Shoulders
Day 10
Cardio:
25 minute
walk –
3.5mph
Resistance:
Rest
Day 11
Cardio:
25 minute
walk –
3.5mph
Resistance:
Bi/Back
Day 12
Cardio:
Rest
Resistance:
Lower Body
Day 13
Cardio:
25 minute
incline walk
– 3.5mph
Resistance:
Rest
Day 14
REST
Day 15
Cardio:
5 minute
walk, 10
minute jog,
10 minute
walk
Resistance:
Rest
Day 16
Cardio:
20 minutes any
cardio
Resistance:
Chest/Tri/Shoulders
Day 17
Cardio:
30 minutes
any cardio
Resistance:
Rest
Day 18
Cardio:
20 minutes
any cardio
Resistance:
Bi/Back
Day 19
Cardio:
Rest
Resistance:
Lower Body
Day 20
Cardio:
5 minute
walk, 10
minute jog,
10 minute
walk
Resistance:
Rest
Day 21
REST
Day 22
Cardio:
5 minute
walk, 15
minute jog,
10 minute
walk
Resistance:
Rest
Day 23
Cardio:
20 minutes any
cardio
Resistance:
Chest/Tri/Shoulders
Day 24
Cardio:
30 minutes
incline brisk
walk
Resistance:
Rest
Day 25
Cardio:
20 minutes
any cardio
Resistance:
Bi/Back
Day 26
Cardio:
Rest
Resistance:
Lower Body
Day 27
Cardio:
5 minute
walk, 15
minute jog,
10 minute
walk
Resistance:
Rest
Day 28
REST
Notes:
- This schedule can be completely altered to what you would like!
- Feel free to switch up the cardio. If you would rather walk the dogs or go on an elliptical that works
also!
