Download - My New Workout Plan
![Page 1: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/1.jpg)
Get Fit Today!!
Even With a BAD BACK
You Can Still Get Fit!
www.Get-Fit-Today.info
![Page 2: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/2.jpg)
My New Workout Plan
![Page 3: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/3.jpg)
I changed to a new workout plan that is a more
simplified and fast upper body workout
using three compound movements, using
three exercise machines resulting in a very
quick but very effective workout.
![Page 4: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/4.jpg)
Given my back problem, this workout helps
me stay fit, build muscle and stay lean.
![Page 5: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/5.jpg)
For each of these three compound movements
I perform 6 sets, almost like performing one
very long drop set.
![Page 6: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/6.jpg)
I start with two sets of a weight I can do 8 to 10
reps max, then drop the weight down to a
weight where I can continue to do 8 to 10
reps per set for another 2 sets and follow-up
with a 3rd 2 sets with less weight with 8 to 10
reps.
![Page 7: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/7.jpg)
Compound exercises
are generally
preferred and
recommended by
most, if not all athletic
trainers!
![Page 8: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/8.jpg)
With utilizing compound exercises in your
workout routine you will be using more
muscle groups, thus getting a better overall
strength workout!
![Page 9: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/9.jpg)
Compound Exercises:
1.simulate real-world exercises .
2.allows for a
full body workout faster.
3.mean more calories burned.
![Page 10: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/10.jpg)
Compound Exercises:
4.improve joint stability.
5.decrease the risk of sports injury.
6.improve coordination and balance.
![Page 11: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/11.jpg)
Compound Exercises:
9. build more strength.
7. provide cardiovascular benefits.
8. exercise longer with less muscle fatigue.
![Page 12: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/12.jpg)
My New Workout Plan is very simple!!
![Page 13: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/13.jpg)
The three compound movements are:
![Page 14: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/14.jpg)
Lat Pull Down – works the lats, back and
biceps. Here I use the HOIST Lat Pull Down
Machine as it really emphasizes the lats
much more efficiently than using other
machines or pulley systems I have tried in the
past.
![Page 15: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/15.jpg)
Seated Bench Press – works the chest and
triceps. Using a seated bench press
machine is much, much safer for my back
as opposed to the horizontal bench press
table using free weights.
![Page 16: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/16.jpg)
It is very important that I use a machine that
enables a comfortable seating position
while performing the exercise, as in the past
certain seated bench press machines really
negatively impacted my lower back.
![Page 17: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/17.jpg)
Side Lateral Raises – works the shoulders and
neck. Here I prefer to use dumbbells as I feel
the shoulder area is better worked than using
a machine.
![Page 18: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/18.jpg)
I also prefer to do more reps with less weight
with this exercise due to the ability to injure
my shoulder joints with too much weight
coupled with the possibility of compressing
my spine to where I start to feel the sciatica
down my right leg after the exercise.
![Page 19: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/19.jpg)
Here I use 15 lbs, then
drop down to 10 lbs,
then to 7.5 pounds.
![Page 20: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/20.jpg)
This entire workout takes me only 25 minutes,
then I am out of the gym. Very easy, fast and
produces results. I do this workout twice a
week and have had no issues with my
herniated disc and feel great!!
![Page 21: My New Workout Plan](https://reader034.vdocument.in/reader034/viewer/2022052602/559cc9461a28abe04b8b47e5/html5/thumbnails/21.jpg)
Get Fit Today!!
Even With a BAD BACK
You Can Still Get Fit!
Visit:
www.Get-Fit-Today.info