IN GYM WORKOUT PROGRAM

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The ESSENTIAL ATTRIBUTES of Physical FITNESS

Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Body Composition
Flexibility

The Best Athletes optomize each of these for longevity and optimal performance.

PHYSICAL FITNESS for IMPROVED PERFORMANCE

Physical Fitness

Emotional Strength

Mental Agility

Spiritual Stability

Always CONSULT your personal health professional (doctor) before engaging in any of RyoSports strenuous and-or repetitive physical activities . . . that's just SMART.

An 8-Week Workout Program for CONDITIONING

WARM-UP: Each day, begin your workout with a light 5-minute warm-up in order to get your blood flowing and your body tissues ready.

Such a warm up may consist of a slow jog or low-intensity stationary jogging. (Consider doing your workout program with a professional physical trainer.)

3 Day Split (Week 1-4)

Use light weights at 40% of your 1RM
Rest less than 30 secs between sets

Monday Workout: Lower Body

Exercise	Sets	Repetitions
Leg Press	3	10-15
Leg Extension	3	10-15
Leg Curl	3	10-15
Hip Abduction	3	10-15
Standing Calf Raises	3	10-15

Other Leg Exercises and Workouts

Wednesday Workout: Core and Rotator Cuff (use only light weights, 2-5 pounds):

Exercise	Sets	Repetitions
Abdominal Crunch	3	20
Cross Over Crunch	3	20
Russian Twist	3	20
Back Extension Machine	3	10-15
Back Hyperextension	3	10-15
External Shoulder Rotation	3	10-15
Prone Horizontal Abduction	3	10-15
90-90 External Shoulder Rotation	3	10-15

Friday Workout: Upper Body

Exercise	Sets	Repetitions
Chest Press	3	10-15
Lat Pulldown	3	10-15
Seated Row	3	10-15
Bicep Curl	3	10-15
Tricep Extension	3	10-15
Shoulder Shrugs	3	10-15

4 Day Split (Week 5-8)

Use moderate to heavy weights at 70% of your 1RM
Rest for 1-2 minutes between sets
Use only light weights (2-5 pounds) for rotator cuffs
Use only light weights (10-20 pounds) for lateral raises

Monday Workout

Exercise	Sets	Repetitions
Bicep Curls	5	6-8
Tricep Extension	5	6-8
Abdominal Crunch	5	6-8
Crossover Crunch	5	6-8
Russian Twist	5	6-8

Cardiovascular

Jog or bike for 30 minutes

Tuesday Workout

Exercise	Sets	Repetitions
Leg Press	5	6-8
Leg Extension	5	6-8
Leg Curl	5	6-8
Hip Abduction	5	6-8
Standing Calif Raises	5	6-8

Plyometrics:

Two-Handed Side-to-Side Throw
Single-Arm Throw

Thursday Workout

Exercise	Sets	Repetitions
Chest Press	5	6-8
Lat Pulldown	5	6-8
Seated Row	5	6-8
Back Extension Machine	5	6-8
Back Hyperextensions	5	10-15
Abdominal Crunch	5	20
Crossover Crunch	5	20
Russian Twist	5	20

Cardiovascular:

Jog or bike for 30 minutes
Single-Arm Throw

Friday Workout

Exercise	Sets	Repetitions
Shoulder Shrugs	5	6-8
Front Raises	5	8-10
Lateral Raises	5	8-10
External Shoulder Rotation	3	10-15
Prone Horizontal Abduction	3	10-15
90-90 External Shoulder Rotation	3	10-15