Fitness rutine
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The document provides information about two individuals, Jane and Brian, including their heights, weights, and ideal weights. It then lists recommendations for a healthy diet, which include eating breakfast, making gradual changes to eating habits, not eliminating macronutrients, eating lean protein, drinking water, and eating fiber. Finally, it outlines a workout routine splitting exercises into chest, shoulders, biceps, back, triceps, and legs sections with 4 sets of 10 repetitions of each exercise listed.
Fitness rutine
- 2. ï‚ž Jane 41 Years old ï‚ž Height: 154 cm ï‚ž Weight: 113 Kg ï‚ž Ideal Weight: 51 Kg ï‚ž Brian 21 Years old ï‚ž Height: 180 cm ï‚ž Weight: 70 ï‚ž Ideal Weight: 80 Kg
- 3. Eat breakfast. Make gradual changes to your eating habits.
- 4. Don't eliminate macronutrients Eat primarily lean protein
- 5. Drink plenty of water Eat plenty of fiber
- 7.  CHEST:  Bench press: 4x10  Incline dumbbell press:4x10  Dumbbell pullover:4x10
- 8.  Shoulders  Upright rows: 4x10  Bent over laterals: 4x10  Pulley behind the neck with long bar: 4x10
- 9.  Biceps  Curl biceps with straight bar: 4x10  Curl Biceps Bench Scott: 4x10  Pulley curl biceps : 4x10
- 10.  Back  Oar horizontal bar: 4x10  Pullover in high pulley: 4x10  Rowing pulley: 4x10
- 11.  Triceps  French Press on flat bench: 4x10  Dipping between two seats: 4x10  High pulley triceps Extended: 4x10
- 12.  Legs  Deep Squat: 4x10  Hack Squat: 4x10  Leg extension on machine: 4x10
- 13. ï‚ž RELAX !!!