SHAPE UP - TONE & SHAPE TRAINING PROGRAM: WEEKS 9 -12

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY CARDIO (morning) & WEIGHT TRAINING (afternoon) CARDIO & WEIGHT TRAINING CROSSFIT TRAINING CARDIO & WEIGHT TRAINING CROSSFIT TRAINING CARDIO & WEIGHT TRAINING REST

MONDAY & THURSDAY: CHEST, BACK AND LEGS

MUSCLE GROUP EXERCISE SETS & REPETITIONS
4 x 8 10 repetitions. Rest 1 minute between sets

NOTES
Warm up with a light weight then perform your 4 sets. You can perform this exercise with free weights or a pin loaded machine. Your nal set should feel quite heavy and your 9th and 10th reps should be difcult or performed as forced reps

Flat Machine Bench Press Chest Incline Dumbbell Press

4 x 8 repetitions. Rest 1 minutes between sets

Start with relatively light dumbbells and increase the weight on each set. Your nal set should feel quite heavy and your 7th and 8th reps should be quite difcult.

Lat Pull Downs

4 x 8 repetitions. Rest 1 minute between sets

Use a wide grip and pull down to the top of your chest with a slight arch in your back. Stretch your back muscles when your arms are extended. Increase the weight in each set but keep the movement smooth and controlled.

Back 4 x 8 repetitions. Rest 1 minute between sets Focus on contracting your back muscles to pull the weight towards you and stretching your back as your arms extend away from you.

Seated Cable Rows

Barbell Squats (Monday)

4 x 10 repetitions Rest 1 - 2 minutes between sets

You will need a squat rack to perform this exercise properly. Your feet should be shoulder width apart and the bar should sit comfortably across your shoulders. When squatting, keep your head up and your back straight. Squat down until your thighs go a little further than parallel to the oor.

Alternate with Weighted Lunges (Thursday) Legs

4 x 10 repetitions per leg Rest 1 - 2 minutes between sets

Start with a warm up set with no weight and then hold a dumbbell in each hand to perform lunges in a controlled manner. Increase the weight with each set.

Lying Leg Curl

4 x 8 repetitions. Rest 1 minute between sets

This exercise works the hamstring and is important for balanced leg development. Start with a lighter weight and work up to a nal heavy set.

Standing Calf Raises

4 x 20 repetitions Rest 1 - 2 minutes between sets

Start with a relatively light weight and do a warm up set, then increase the weight on each set. Aim for a full stretch at the bottom and full contraction of you calves on each rep.

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SHAPE UP - TONE & SHAPE TRAINING PROGRAM: WEEKS 9 -12

TUESDAY & SATURDAY: SHOULDERS AND ARMS
MUSCLE GROUP EXERCISE SETS & REPETITIONS NOTES
Start with a light weight and warm up your shoulders well then perform your 4 working sets. Start with the weight at shoulder height then press up powerfully and lower slowly. Increase the weight with each set but make sure you maintain good form. Dont arch your back excessively.

Seated or Standing Machine Shoulder Press

4 x 8 repetitions Rest 1 minute between sets

Shoulders Start with a relatively light weight that allows you to perform this exercise correctly. Your arms should be hanging by your sides with a moderate elbow bend. Lift your arms in an arc to each side, concentrating on keeping your elbows high and holding your hands in a position that emulates pouring water out a jug. This should produce a strong burning sensation in your side deltoid muscle when performed correctly. Dont raise your hand higher than your ears.

Dumbbell Side Raises

4 x 8 repetitions Rest 1 minute between sets

Standing Biceps Curl

4 x 8 repetitions Rest 1 minute between sets

Grip a barbell at about shoulder width start with your arms hanging straight. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, then lower again in a controlled arc. For added intensity squeeze your biceps for a count of one in the contracted position. Increase the weight with each set. If you have to heave up the weight or arch your back, its too heavy.

Biceps Your arms will be warm from the barbell curls so you can launch straight into this exercise with a good weight. Focus on good form and squeeze each biceps muscle at the top of the movement before lowering. Try to keep your upper body still and let your biceps do all the work.

Seated Alternate Dumbbell Curls

4 x 8 repetitions. Rest 2 minutes between sets

Lying Triceps Extension

4 x 8 repetitions Rest 1 minute between sets

You can use a straight or EZ bar for this exercise. Lying on as bench, start with grip a bit less than shoulder width and the weight extended overhead. Keeping your upper arms still, lower the weight by bending at the elbow until the bar or your hands just touches the top of your head. Push the bar back to the straight arm position in a smooth and controlled arc.

Triceps Keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. Your back and elbows should always be in the same position. Once you have lowered the weight under control, you can now raise it back to the starting position. For best results, the only part of your body that should be moving is from your elbow to your st and be sure to lockout and squeeze your triceps at the bottom of the movement.

Triceps Pushdown

4 x 8 repetitions Rest 1 minute between sets

Abdominals

Crunches

2 x 20 repetitions Rest 2 minutes between sets

Lie on your back with your knees bent. Place your hands on your thighs, then contract or crunch your abs muscles to lift your shoulders and head off the ground. Slide your hands up your thighs until they go over your knees, then lower your upper body down again to the starting position.

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SHAPE UP - TONE & SHAPE TRAINING PROGRAM: WEEKS 9 -12

WEDNESDAY & FRIDAY: CROSSFIT TRAINING
The following exercises are performed continuously without resting. The aim is to get your heart rate up to a high level and to work your muscles hard. Warm up for 10 to 15 mins with cardio and some light weights before commencing.
Exercise 1 Dumbbell Clean and Jerk. Choose a set of dumbbells that you can do about 15 shoulder presses with normally. Start in a standing position with the dumbbells hanging by your side. Squat down until your thighs are parallel to the ground then squat back up. During the upward squat lift the dumbbells to your shoulders. When you get to a full standing position, press the dumbbells up to a fully extended position then lower to your shoulders and then down to your side. Thats one rep. Perform 15 of these then move on immediately to the next exercise Exercise 2 Push ups. Perform 10 normal push ups. If you nd normal push ups too difcult, do push ups from your knees. Move on immediately to the next exercise. Exercise 3 Burpees. Start in a standing position. Drop down to your hands; kick out your feet to a fully extended position, pull your legs back in under you, then spring up with a jump back into a standing position. Thats one rep. Perform 10 of these. Exercise 4 - Plank Lie face down, then raise your body on your elbows and toes and hold for a count of 30. Thats one cycle. Rest for 2 3 minutes then perform another 3 cycles. If you are nding you still have a bit more body fat to shift you can increase your cardio up to about an hour per session.

Your Last Week

During week 12, your last week of the Challenge, its a good idea to change things around a bit so you look your best for your after photos. The rst thing to do is to wind back on your training intensity with about 5 days to go. Reduce the weights, and just go for more pumping type movements to get plenty of blood into your muscles to help with the recovery process. With 2 days to go, stop weight training but maintain light cardio. This will allow your body to fully recover and help you look leaner and toned. You can also ne tune your diet to optimise how you look which we will cover in the weeks 9 12 nutrition section.

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