Welcome guest, you have 1 message! Register

Results 1 to 3 of 3
  1. #1
    Gastric Sleeve Member Christie13's Avatar
    I have had a gastric sleeve.
    Name
    Christie
    Surgery date
    11/03/2016
    Surgeon
    Dr. Wright
    Join Date
    Nov 2016
    Last Activity
    09-12-2019 04:13 PM
    Posts
    5,169
    Said "Thanks" 978 Times
    Was Thanked 2,940 Times in 2,192 Posts
    Said "Welcome to Gastric Sleeve" 1,465 Times
    Blog Entries
    97

    Default Awesome Strength Training Routine

    So a friend who is an ex personal trainer has written up a great full body strength training routine. I have started it and will let you know how the transformation goes. So far, I feel stronger. Thought I would share it with you all since it is such a good routine and we are always looking at ways to tone. I have a weight machine at home. It can be done in the gym. And all exercises can be done with free weights. Just use Google to make sure you are doing them safely.

    Day 1:
    -Chest Press 4 sets of 12-15 reps per set. If you cannot do at least 12-lower the weight. This can be done on a machine or with free weights
    -Seated Chest Flies 3 sets of 12-15 reps per set.
    -Push ups 3-4 sets to muscle failure. 60 Seconds rest between sets.
    -Triceps Extensions 4 sets 12-15 reps per set. Done on a bench or standing with chest leaning forward. Elbows in.
    -Chest Press close grip position 1 set to muscle failure.
    -Straight legged Triceps Dips 3 sets to failure. 60 seconds between sets.

    Day 2:
    -Seated Lat Pulls (behind head) 3-4 sets 10-12 reps per set.
    -Seated Lat Pulls (front) 3-4 sets 10-12 reps per set.
    -Standing Lat Pulls 3 sets 10-12 reps per set.
    -Bicep curls 3-4 sets 12-15 reps per set.

    Day 3:
    -Squats 3 sets 12-15 reps per set. Legs shoulder width apart. Weighted with dumbbells.
    -Lunges 3 sets 12-15 reps per set. Weighted with dumbbells.
    -Seated Leg Extensions 4 sets 15-20 reps per set.

    Rest Day

    All sets should have a 2-3 minute rest between sets unless they are the ones that specifically say 60 seconds.

    Repeat from day 1. You can add weight as needed. The last few reps should always feel like a struggle. If you can get through the full 12-15 with no fatigue you will need to up your weight.

    Enjoy!!



  2. Said thanks:


  3. Gastric Sleeve Surgery With Weight Loss Agents
  4. #2
    Gastric Sleeve Member Chastity75's Avatar
    Surgery date
    03/03/2015
    Surgeon
    Melissa Bagloo, MD
    Join Date
    Dec 2016
    Last Activity
    12-23-2017 05:38 AM
    Posts
    4
    Said "Thanks" 0 Times
    Was Thanked 0 Times in 0 Posts
    Said "Welcome to Gastric Sleeve" 0 Times

    Default Re: Awesome Strength Training Routine

    Thanks for the info. Just printed it out and will try it.
    Chastity



  5. #3
    Gastric Sleeve Member Christie13's Avatar
    I have had a gastric sleeve.
    Name
    Christie
    Surgery date
    11/03/2016
    Surgeon
    Dr. Wright
    Join Date
    Nov 2016
    Last Activity
    09-12-2019 04:13 PM
    Posts
    5,169
    Said "Thanks" 978 Times
    Was Thanked 2,940 Times in 2,192 Posts
    Said "Welcome to Gastric Sleeve" 1,465 Times
    Blog Entries
    97

    Default Re: Awesome Strength Training Routine

    Quote Originally Posted by Chastity75 View Post
    Thanks for the info. Just printed it out and will try it.
    Chastity
    I love it. I can see some more definition and muscle tone already and I have only done the cycle twice. Start the 3rd cycle tomorrow. Let me know how it goes.



Tags for this Thread

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
  •