Beginner Routine | Advanced Routine

Exercise
In this section you will find information on cardiovascular exercise and weight training.

Dr vagnini believes, In order to maintian a healthy heart. You need proper nutrition and a comprehensive exercise routine.

CARDIO
Cardiovascular exercise is defined as any activity that elevates your heart rate for a sustained period of time. The benefits from cardiovascular exercise are tremendous. Increased energy levels, decreased risks of obtaining heart disease, increased cardiovascular endurance, and loss of weight are positive side effects to cardiovascular exercise.

WEIGHT TRAINING
Bodybuilding is the process of developing muscle fibers through the combination of weight training and increased caloric intake.The American Heart Association recently issued a scientific advisory stating that strength training is good for nearly everyone, including low-risk heart patients. The advisory put together by researchers and physicians said that strength training not only can make you strong, it can lower blood pressure, improve cholesterol profile and reduce the workload of the heart.

Beginner Routine

ALWAYS USE A SPOTTER WHEN USING FREE WEIGHTS

The following is a great workout for the person who has never touched a weight. It may be performed with minimal rest (15-30 seconds) between sets for an aerobic effect. The faster pace leads to an increase in calorie burning. In addition, it would be perfect for people who cant spend an hour in the gym. Only 2 sets of each exercise will be necessary to complete this workout. The first is always the warm-up set prior to the working set. The repetitions should stay between 10 and 15.

	Leg press
	Leg extension
	Leg curl
	Flat bench press
	Shoulder press
	Lat. Pulldown
	Tricep press down
	Barbell curl

Advanced Routine

One-bodypart-per-day, once per week workout. Try to train on a 3-on, 1-off split:

Day 1: Chest & Calves
Bench press: 5x8-12 reps
Dumbbell press: 4x8-10 reps
Incline bench: 4x8-12 reps or Incline dumbbell press: 4x8-10 reps
Peck deck: 3x10-12 reps or Cable work: 3x10-15 reps
Seated calf raises: 4x12-15 reps

Day 2: Back
Pull-ups: 4x8-12 reps and Barbell rows: 4x8-12 reps
T-bar pull-downs: 4x12 reps or Incline rows: 4x8-12 reps
Seated rows: 4x81-12 reps

Day 3: Delts & Traps
Seated, behind-the-neck press: 4x8-12 reps
Lateral dumbbell raises: 3x8-12 reps
Bent-over dumbbell raises (for rear delts): 3x8-12 reps and Dumbbell shrugs: 4x12-15 reps

Day 4: Rest

Day 5: Hamstrings & Calves
Stiff-legged deadlifts: 4x10-15 reps
Seated leg curls: 4x12-15 reps and Incline leg presS
Toe raises: 4x12-15 reps

Day 6: Biceps and Triceps
Barbell rows: 4x8-12 reps
Preacher curls: 3x8-12 reps
Seated hammer curls: 3x8-12 reps and Close-grip bench: 4x8-12 reps
"Skull-crushers": 3x8-12 reps
Rope extensions: 3x8-12 reps or Dips (bar or bench): 3x8-12 reps

Day 7: Quads
Squats: 5x12-15 reps
Leg press: 4x8-12 reps and Leg extensions: 3x8-12 reps

Day 8: Rest

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