EXERCISE PROGRAM

NO. EXERCISE BODY PART REPS SETS

1 SQUAT QUADS 8 3

2 ROMANIAN DEADLIFT HAMSTRINGS 8 3

3 STATIC LUNGES QUADS/GLUTES 8 3

4 STEP UPS QUADS/GLUTES 8 3

5 LEG EXTENSION QUADS 8 3

6 LEG CURL HAMSTRINGS 8 3

NO. EXERCISE REPS SETS

1 lat pull down BACK 8 3

2 DB chest press CHEST 8 3

3 assisted pull up BACK 8 3

4 seated row BACK 8 3

5 push ups CHEST 8 3

6 seated chest press CHEST 8 3

7 single arm row BACK 8 3

CARDIO - 15 MINS STEADY STATE ON TREADMILL UPHILL INCLINE 8%

NOTES- When choosing a weight pick one that you start to struggle in the last 2-3 reps.
Keep core engaged and exhale through exertion on moves.

NO. EXERCISE REPS SETS

 1 DEADLIFT POSTERIER 8 3

2 RDL HAMSTRINGS 8 3

3 NARROW SQUAT (SM) QUADS 8 3

4 LEG PRESS QUADS 8 3

5 WALKING LUNGES LOWER BODY 8 3

6 HIP THRUSTS (SM) GLUTES 8 3

NO. EXERCISE REPS SETS

1 SHOULDER PRESS SHOULDERS 8 3

2 ARNOLD PRESS SHOULDERS 8 3

3 TRICEP DIPS BACK OF ARM 8 3

4 NARROW GRIP PULL UP FRONT OF ARM 8 3

5 TRICEP PULDOWN BACK OF ARM 8 3

6A FRONT RAISE SHOULDERS 8 3

6B LATERAL RAISE SHOULDERS 8 3

6C STEERING WHEEL SHOULDERS 8 3

CARDIO- 15 MINS STEADY STATE ON CROSS TRAINER AT A RESISTANCE THAT GETS YOUR HEART RATE UP.

NOTES- 6A, 6B AND 6C IS A TRISET MEANING YOU PERFORM THE MOVES BACK TO BACK WITH NO REST.
E.G 10 REPS OF FRONT RAISE THEN 10 REPS OF LATERAL RAISE AND STEERING WHEEL COUNT DOWN FROM
STEERING WHEEL IS WHERE YOU HOLD A PLATE OUT IN FRONT OF YOUR CHEST WITH ARMS VERY SLIGHTL
GRAMME
REST WEIGHT
1MIN - 90 SECS

1MIN - 90 SECS

1MIN - 90 SECS

1MIN - 90 SECS

1MIN - 90 SECS

1MIN - 90 SECS

REST WEIGHT
1min

1min

1min

1min

1min

1min

1min

last 2-3 reps in all these workouts.

REST WEIGHT
 1MIN-90SECS

1MIN-90SECS

1MIN-90SECS

1MIN-90SECS

1MIN-90SECS

1MIN-90SECS

REST WEIGHT
1MIN

1MIN

1MIN

1MIN

1MIN

1MIN

1MIN

1MIN

T RATE UP.

NO REST.
DOWN FROM 10 SLOWLY THEN REST AND REPEAT.
VERY SLIGHTLY BENT AN
S STRAIGHT OUT IN FRONT AND TURN SIDE TO SIDE SLOWLY.