LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com
Jim and Patti Training
Resistance Weight Training Program
Fifty Five’s
Four Movements
1- Standing Leg Squat Machine (Jim)
1- Seated Leg Press Machine (Patti)
2 - Smith Machine Slight Incline Chest Press (Jim) Use the self spotting feature.
2 - Flat Bench DB Chest Press (Patti)
3 - Single Arm Cable High Row Seated on Floor (Jim and Patti)
4 - Standing DB Side Raise (Jim and Patti)
Round 1 (10 reps)
Jim Leg Squat 90 pounds x 10
Patti Leg Press 25 pounds x 10
Jim Chest Press Load 90 pounds x 10
Patti Chest Press (2) 7 pound DB’s
Jim High Row 70 pounds x 10
Patti High Row 30 pounds x 10
Jim Standing Side Raise (2) 5 pound DB’s x 10
Patti Standing Side Raise (2) 1 pound DB’s x 10
Round 2 (9 reps)
Jim Leg Squat 115 pounds
Patti Leg Press 30 pounds
Jim Chest Press Load 95 pounds
Patti Chest Press (2) 8 pound DB’s
Jim High Row 80 pounds
Patti High Row 30 pounds + small donut
Jim Standing Side Raise (2) 6 pound DB’s
Patti Standing Side Raise (2) 2 pound DB’s
Round 3 (8 reps)
Jim Leg Squat 135 pounds
Patti Leg Press 35 pounds
Jim Chest Press Load 100 pounds
Patti Chest Press (2) 9 pound DB’s
Jim High Row 90 pounds
Patti High Row 30 pounds + large donut
Jim Standing Side Raise (2) 7 pound DB’s
Patti Standing Side Raise (2) 3 pound DB’s
Round 4 (7 reps)
Jim Leg Squat 160 pounds
Patti Leg Press 40 pounds
Jim Chest Press Load 105 pounds
Patti Chest Press (2) 10 pound DB’s
Jim High Row 100 pounds
Patti High Row 40 pounds
Jim Standing Side Raise (2) 8 pound DB’s
Patti Standing Side Raise (2) 4 pound DB’s
Round 5 (6 reps)
Jim Leg Squat 180 pounds
Patti Leg Press 45 pounds
Jim Chest Press Load 110 pounds
Patti Chest Press (2) 12 pound DB’s
Jim High Row 110 pounds
Patti High Row 40 pounds + small donut
Jim Standing Side Raise (2) 9 pound DB’s
Patti Standing Side Raise (2) 5 pound DB’s
Round 6 (5 reps)
Jim Leg Squat 205 pounds
Patti Leg Press 50 pounds
Jim Chest Press Load 115 pounds
Patti Chest Press (2) 15 pound DB’s
Jim High Row 120 pounds
Patti High Row 40 pounds + large donut
Jim Standing Side Raise (2) 10 pound DB’s
Patti Standing Side Raise (2) 6 pound DB’s
Round 7 (4 reps)
Jim Leg Squat 225 pounds
Patti Leg Press 55 pounds
Jim Chest Press Load 130 pounds
Patti Chest Press (2) 15 pound DB’s
Jim High Row 130 pounds
Patti High Row 40 pounds + large donut
Jim Standing Side Raise (2) 12 pound DB’s
Patti Standing Side Raise (2) 7 pound DB’s
Round 8 (3 reps)
Jim Leg Squat 270 pounds
Patti Leg Press 60 pounds
Jim Chest Press Load 140 pounds
Patti Chest Press (2) 15 pound DB’s
Jim High Row 140 pounds
Patti High Row 40 pounds + large donut
Jim Standing Side Raise (2) 15 pound DB’s
Patti Standing Side Raise (2) 8 pound DB’s
Round 9 (2 reps)
Jim Leg Squat 315 pounds
Patti Leg Press 65 pounds
Jim Chest Press Load 150 pounds
Patti Chest Press (2) 15 pound DB’s
Jim High Row 150 pounds
Patti High Row 40 pounds + large donut
Jim Standing Side Raise (2) 15 pound DB’s
Patti Standing Side Raise (2) 9 pound DB’s
Round 10 (1 reps)
Jim Leg Squat 340 pounds
Patti Leg Press 70 pounds
Jim Chest Press Load 155 pounds
Patti Chest Press (2) 15 pound DB’s
Jim High Row 150 pounds + large donut
Patti High Row 40 pounds + large donut
Jim Standing Side Raise (2) 15 pound DB’s
Patti Standing Side Raise (2) 10 pound DB’s