Orlando C. Fernando
June 18, 1999
In my forever quest to bring down the abdominable belly and keep a healthy tick, I am documenting my weight program (a) as a constant reminder for me to follow it and (b) to perhaps compare notes with other struggling fitness victims. Routine consists of alternating between Week A (3-4 days) and Week B (3-4 days).
| Warmup (All Weeks, All Days) | ||
 |
Stretching | 5 min. |
 |
FitLinxx Cycle or Airdyne cycle | 5-10 min. |
| FitLynxx Weight Routine (Week A, Day 1 & 3) | ||
 |
FitLinxx Leg Press | 12 reps @ 133.2 lbs |
 |
FitLinxx Leg Extension | 12 reps @ 49.3 lbs |
 |
FitLinxx Leg Curl | 12 reps @ 46.8 lbs |
 |
FitLinxx Fly | 12 reps @ 52.2 lbs |
 |
FitLinxx Chest Press | 12 reps @ 80 lbs |
|
FitLinxx Seated Row | 12 reps @ 54 lbs |
 |
FitLinxx Lateral Pulldown | 12 reps @ 75.5 lbs |
 |
FitLinxx Shoulder Press | 12 reps @ 131.3 lbs |
 |
FitLinxx Bicep/Arm Curl | 12 reps @ 19.8 lbs |
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FitLinxx Tricep Extension | 12 reps @ 27 lbs |
 |
FitLinxx Abdominal | 12 reps @ 63 lbs |
 |
FitLinxx Back Extension | 12 reps @ 67.3 lbs |
| Cardio Exercises (Week A, All Days) | ||
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Rowing Machine | 20 min. @ max tension |
 |
Cross Trainer Machine (acts as a cross between a treadmill, Stairmaster, and Nordic Track; feet step forward in an arc, arms alternate pushing bars) | 20-30 min. @ level 18 or better |
 |
Stairmaster (alternate to 10 min. of Cross Trainer) | 10 min. @ low speed, |
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Treadmill (optional cool down) | 5 min. @ manual slow speed, no incline |
| Cool Down (All Weeks, All Days) | ||
|
Stretching | 5 min. |
Week B's routine to be added soon.
Copyright 2001 by Orlando C. Fernando.
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