Peripheral heart action exercises within the International Sungja-Do Association

PERIPHERAL HEART ACTION

PHA was developed by Bob Gajda, a former Mr. America over 30 years ago. All credit for the page content goes to Mr. Gajda.

These exercises are arranged so that blood is shunted up and down the body as you progress through the sequence of exercises.
This is PHA.
Both super-sets and compound-sets may be used to improve and increase your Basic Metabolic Rate (BMR) for long term fat burning.

SUPER SETS

       SS #            EXERCISES            MUSCLES            SEQUENCE      



       1-A            BENCH PRESS          PECTORALS        A-B, A-B, A-B    

       1-B           BENT OVER ROWS        RHOMBOIDS                         



       2-C              CRUNCHES           ABDOMINAL        C-D, C-D, C-D    

       2-D            BACK RAISES       SPINAL ERECTORS                      



       3-E           MILITARY PRESS        DELTOIDS         E-F, E-F, E-F    

       3-F           LAT PULL DOWN     LATTISSIMUS DORSI                     



       4-G           SIDE BEND LEFT      LEFT OBLIQUE       G-H, G-H, G-H    

       4-H          SIDE BEND RIGHT      RIGHT OBLIQUE                       



       5-I         TRICEPS EXTENSION        TRICEPS         I-J, I-J, I-J    

       5-J             BICEP CURL            BICEP                           



       6-K           LEG EXTENSIONS       QUADRICEPS        K-L, K-L, K-L    

       6-L             LEG PRESS         BICEP FEMORIS

BRIEF REST BETWEEN EACH SUPER SET

COMPOUND SETS

           SEQUENCE  "A"                         SEQUENCE  "B"             



BACK OF NECK PRESS                   LAT PULLDOWNS                         



CRUNCHES                             BACK RAISES                           



SQUATS                               LEG PRESS                             



TRICEPS EXTENSION                    BICEP CURL                            



           SEQUENCE  "C"                         SEQUENCE  "D"             



BENCH PRESS                          BENT OVER ROWS                        



SIDE BENDS                           SIDE BENDS                            



CALF RAISES                          SLOW MOTION FRONT KICKS               



CHAIR-BACK PUSH-UPS                  SHOULDER SHRUGS

Use only enough weight resistance to keep the repetitions at no more than 15 reps per set. Perform each sequence with reps for 3 sets then go to next sequence.

Go NON-STOP!!

Pay attention to target heart rate, not exceeding 75% of your maximum heart rate.