Tracy's 3-day Workout Routine

Philosophy: Never use physical exercise as a direct means of mentally managing your body weight (body composition) and especially body fat (adipose tissue). That is best achieved through optimum nutrition. Consume a whole food diet compatible with your genome and learn to manage your intake of macronutrients (fats, carbs and proteins).

The function of controlled exercise is to optimize form and function, improve resistance to stress and create an outstanding level of complete physical fitness including muscle strength, muscle endurance, aerobic capacity, flexibility and balance.

Day 1 Workout Schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps 5 minute cardio (bike)
Abdominals

• crunches/ab machine 2 sets / 15 reps
• incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pectorals)
Seated chest press machine

BACK (Latissimus Dorsi)
Seated cable row

SHOULDERS (Deltoids)
Seated shoulder press machine

BICEPS
Standing barbell curl free weight

TRICEPS
Standing pressdown straight bar

LEGS Leg press machine

CARDIO (20 mins)

STRETCH (5 mins)

Recommendations

• drink 1 litre of water during workout
• move around and stretch each muscle group after each set

Day 2 Workout Schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps
5 minute cardio (bike)
Abdominals

• crunches/ab machine 2 sets / 15 reps
• incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pectorals)
Pec Deck machine

BACK (Latissimus Dorsi)
Lat pulldowns to the front

SHOULDERS (Deltoids)
Front lateral raise free weight (dumbbell)

BICEPS
Standing dumbbell curl free weight

TRICEPS
Standing pressdown rope

LEGS (Quadriceps)
Thigh extension machine

CARDIO (20 mins)

STRETCH (5 mins)

Recommendations

• drink 1 litre of water during workout
• move around and stretch each muscle group after each set

DAY 3 Workout Schedule

WARM-UP
Twists (50)
Hyperextension (lower back) 2 sets / 10 reps
5 minute cardio (bike)
Abdominals

• crunches/ab machine 2 sets / 15 reps
• incline legs on slant board

All the following exercises are 2 sets of 12 repetitions

CHEST (Pecs)
Barbell incline press

BACK (Lats)
Seated back row

SHOULDERS (Delts)
Side lateral raise free weight (dumbbell)

BICEPS (Bi's)
Seated incline bench dumbbell curl free weight

TRICEPS (Tri's)
Kickbacks horizontal bench dumbbell

LEGS (hamstrings)
Leg curl machine

CARDIO (20 mins)

STRETCH (5 mins)

Recommendations

• drink 1 litre of water during workout
• move around and stretch each muscle group after each set

Every Day's a Holly-Day! TKH