Fitness Rutine PPT

2.  Jane
41 Years old
 Height: 154 cm
 Weight: 113 Kg
 Ideal Weight: 51 Kg
 Brian
21 Years old
 Height: 180 cm
 Weight: 70
 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.  RELAX
!!!