PLEASE BE ADVISED THAT YOU MUST FIRST SEEK PERMISSION BY YOUR PHYSICIAN OR HEALTH CARE PRACTITIONOR BEFORE YOU BEGIN ANY EXERCISE PROGRAM. THE FOLLOWING WORKOUT IS TO BE PERFORMED AT YOUR OWN RISK.
If you are a San Diego County resident and would like Deana Sicari to personally teach you this exercise, routine please call or email the information below discounts on personal training packages.
Day 1 – Back
Lat pull downs, seated cable rows, high pulley rows, one arm DB rows and back extensions………..10 minutes cardio to warm up, 10 minutes after workout to cool down.
Day 2 – Legs
Leg extensions, (laying) leg curls, leg press, bent kneed dead lift, free squats (no Olympic bar, use dumbbells), inner thigh, outer thigh and seated calf raises. Repeat cardio warm up and cool down.
Day 3 – Arm & Shoulders
Over head DB press, seated side laterals (Dumbbell), rear lateral raises (dumbbell), and shrugs
Super set standing e-z curls with lying French press, superset pushdown and cable curls. Warm up and cool down.
Day 4 – Abs + More Cardio
Set of 5 giant set (5 sets). All done in consecutive order
Crunches 50 to front, 30 to left, 30 to right, reverse trunk curls for 30 and a 30 Second leg air bicycle. 20 minutes of cardio
Day 5 – Chest
Incline press (barbell), flat bench flies, dips, incline flies and dumbbell pullovers.
Cardio warm up for 10 cool down for 10. 3 sets of 12-10-8 reps, increase weight with each set.