183 A Christian Guide to Body Stewardship, Diet and Exercise Table 8.7. Sample Exercise Plan for General Health Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: • Bench • Row • Press • McGill Big 3 3 sets of 5 reps: • Squat • Lat Pulldown • Deadlift • McGill Big 3 30-min. walk Tabata protocol * on Airdyne bike 60-min. walk 30-min. walk Tabata protocol * on Airdyne bike 60-min. walk 60-min. walk 3 sets of 30sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 1-min. hold of Deep Squat Pose * 3 bouts of 4-6 sets of 20-seconds of high-intensity work followed by 10-seconds of low-intensity work with 10-minutes of rest in-between sets. Table 8.8. Sample Exercise Plan for Strength Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: • Bench • Row • Press • McGill Big 3 + Assistance Lifts 3 sets of 5 reps: • Squat • Lat Pulldown • Deadlift • McGill Big 3 + Assistance Lifts 3 sets of 5 reps: • Bench • Row • Press • McGill big + Assistance Lifts 3 sets of 5 reps: • Squat • Lat Pulldown • Deadlift • McGill Big 3 + Assistance Lifts 30-min. walk 30-min. walk 4-6 20-yd Sled Pushes 30-min. walk 30-min. walk 4-6 20-yd Sled Pushes 45-min. walk 3 sets of 1-min. hold of Deep Squat Pose 3 sets of 1-min. hold of Deep Squat Pose
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