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individual exercises for the beginner

Regenerate
early stage post-operative care exercises

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workout routines for the experienced user

Chest & Upper Back 1 (8x8)

Pectoral and Upper Back exercise program containing: Barbell Bench Press, Reverse Fly, Press Up, Bent-Over Barbell Row, Chest Fly, Upward Row, Close Grip Barbell Bench Press and Behind Head Pull Up, performing 8 repetitions of each

Quads & Hamstring 1 (8x8)

Quadricep and Hamstring exercise program containing: Barbell Squat, Dumbbell Lunges, Leg Press, Dumbbell Step Up, Leg Extension, Leg Curl, Knee Lift and Standing Box Jump, performing 8 repetitions of each

Abs and Lower Back (8x4)

Abdominal and Lower Back exercise program containing: Abdominal Cycling, Low Cable Row, Mountain Climb and Lateral Pull Down, performing 8 repetitions of each

Bicep and Tricep (8x4)

Bicep and Tricep exercise program containing: Hammer Curl, Bent-Over Tricep Extension, Pull Up and Overhead Tricep Extension, performing 8 repetitions of each

Chest and Upper Back (8x4)

Pectoral and Upper Back exercise program containing: Chest Fly, Bent-Over Barbell Row, Dumbbell Bench Press and Behind Head Pull Up, performing 8 repetitions of each

Quads and Hamstring (8x4)

Quadricep and Hamstring exercise program containing: Leg Press, Knee Lift, Leg Extension and Leg Curl, performing 8 repetitions of each

Abdominals (8x8)

Abdominal exercise program containing: Abdominal Cycling, Medicine Rotation, Plank, Leg Raise, Medicine Ball Crunch and Throw, Mountain Climb, Abdominal Crunch and Dumbbell Side Bend, performing 8 repetitions or holding for 15 seconds

Bicep (8x8)

Bicep exercise program containing: Dumbbell Bicep Curl, Incline Hammer Curl, Close Grip Pull Up, Hammer Curl, Barbell Bicep Curl, EZ Bar Curl, Isolated Barbell Curl and Cable Bicep Curl, performing 8 repetitons of each

Chest (8x8)

Pectoral exercise program containing: Barbell Bench Press, Press Up, Chest Fly, Incline Barbell Bench Press, Crucifix Press Up, Decline Dumbbell Bench Press, Cable Chest Fly and Close Grip Barbell Bench Press, performing 8 repetitions of each