Hercules General Public Fitness Program

Strength-Conditioning Oriented
Level 3 - Initiation
"No one can predict to what heights you can soar.
Even you will not know until you spread your wings."
Duration: minimum 8 weeks
Frequency: 2 per week
NAME: __________________________________________________
 
Day 1 / Week 1
Exercises Description Loading Code Actual Loading
Cardio Stepper 10 minutes  
Stretching Warm up program # 1    
Abdominals Rotational crunches legs up 2 x 20  
Shoulders alternated dumbbell press x-1 / 1 / 12     x / 2 / 10  
Thighs lunges step ups-platform x-1 / 1 / 12     x / 2 / 10  
Chest inclined dumbbell bench press bench flies x-1 / 2 / 10     x / 1 / 8
x-1 / 1 / 12     x / 2 / 10
 
Back bend over rowing-wide grip x-1 / 1 / 12     x / 2 / 10  
Calves calf raises with the bar x-1 / 1 / 15    x / 2 / 12  
Forearms reverse dumbbell wrist curl x-1 / 1 / 12     x / 2 / 10  
Abdominals medicine ball sit ups 2 x 20  
Stretching cool down #1    
 
Loading coade x-1 = light weight
x = medium weight
x+1= heavy weight
x / 2 / 15 = weight / 2 sets / 15 repetitions
2 x 10 = 2 sets x 10 repetitions
Notes
1. Register weights for the strength exercises.
2. Monitor your body reaction, for example: excessive fatigue, extensive muscle/joint soreness or pain.
3. The program consists of two training phase, each with 4 weeks duration. After 4 weeks there is a change in the exercise routine.
4. Individual circumstances should allow for the reduction in the amount of exercising i.e. high stress from work, sickness, or time restraints.
5. The Level 3 program is an extension to Level 2.
6. If a particular piece of equipment is not available, you can substitute an exercise with a similar station using the same joint movements.
7. For technical support e-mail to contact@herculesacademy.com
 
After 8 weeks you should be ready to graduate to the Level 4 program called "Effort".