Welcome guest, you have 1 message! Register

Results 1 to 1 of 1
  1. #1
    Gastric Sleeve Member trexlee001's Avatar
    I have had a gastric sleeve.
    Surgery date
    10/28/2014
    Surgeon
    Dr Latchman
    Join Date
    Aug 2014
    Last Activity
    05-07-2015 10:55 AM
    Posts
    227
    Said "Thanks" 1 Times
    Was Thanked 57 Times in 32 Posts
    Said "Welcome to Gastric Sleeve" 3 Times
    Blog Entries
    2

    Default Another Weight Training + Cardio routine

    Basic Body building split. There are several hundred bastardized versions of this all over the web and in magazines. This is a basic routine that’s pretty easy to follow. All sets should have about 2 minutes rest in between them.

    Chest and Tri’s

    Dumbbell Press
    4X12,10,8,5

    Incline Bench Press (or incline Hammer Press machine)
    4X12,10,8,5

    Wide Grip Body weight Dips
    3X10-15 (if you can do more than 15 add some weight)

    Tricep Press Downs (or Skull Crushers)
    2x10

    Tricep Overhead Dumbbell extensions (Or Dumbbell Kick backs)
    2X10

    Pushups
    2Xfailure (simply go until you can’t do anymore.. rest 1-2 minutes and go again until you can’t do anymore)

    20 minutes HIIT cardio





    Back and Biceps

    Deadlift
    3X5

    Bent Over barbell rows
    3x10

    Lat pulldowns (or chin ups if you can do them)
    3X10

    Standing Barbell Curl
    3X15,12,10,8

    Seated dumbbell curls
    2X10 (each arm)

    Hammer Curls
    2X10

    Concentration dumbbell curls
    1Xfailure (each arm)

    20 min HIIT cardio




    Legs

    Squat 3X8 (Olympic style) go to youtube to see how to do them right. None of that quarter range of motion stuff.. if you can’t go ass to grass lower the weight until you can)

    Leg Extension
    3X12,10,8

    Leg Curls
    3X12,10,8

    Calf raises
    3X20 (as heavy as you can handle and still get 20 reps)

    Cardio is 10 minutes walking today.. Your legs are probably too trashed to run and walking will help with recovery





    Shoulders and Traps

    Standing Barbell press
    4x12,10,8,5

    Upright Rows
    3X10

    Dumbbell Lat Raises
    3X10

    Front Dumbbell raises
    2X10

    Face pulls (youtube it)
    2X10

    Barbell Shrugs
    5X15,12,10,10,10

    20 minutes HIIT cardio



  2. Said thanks:


  3. Gastric Sleeve Surgery With Weight Loss Agents

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •