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  • Wonga Work Out Plan

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    dimitripicard
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    This document outlines a full body workout routine to be done 2-3 times per week. It consists of 17 exercises targeting the major muscle groups including chest, back, shoulders, biceps, triceps, core and legs. Most exercises are done for 2 sets of 12 reps with 30-60 seconds of rest between sets, aiming to progress to higher reps over time. The routine concludes with a cool down and stretching.

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    This document outlines a full body workout routine to be done 2-3 times per week. It consists of 17 exercises targeting the major muscle groups including chest, back, shoulders, biceps, triceps, core and legs. Most exercises are done for 2 sets of 12 reps with 30-60 seconds of rest between sets, aiming to progress to higher reps over time. The routine concludes with a cool down and stretching.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
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    9 views1 page

    Wonga Work Out Plan

    Uploaded by

    dimitripicard
    This document outlines a full body workout routine to be done 2-3 times per week. It consists of 17 exercises targeting the major muscle groups including chest, back, shoulders, biceps, triceps, core and legs. Most exercises are done for 2 sets of 12 reps with 30-60 seconds of rest between sets, aiming to progress to higher reps over time. The routine concludes with a cool down and stretching.

    Copyright:

    © All Rights Reserved
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    of 1

    2/3 times a week

    1. Cross trainer warm up - 5-10 minutes


    2. Chest press - 2 secs down/up - vertical forearms - rest 30/60 secs - 12 reps x 2/3
    3. Chest fly - 2 secs down/up - rest 30/60 secs - 12 reps x 2/3
    4. Bent over one arm dumbell row - 2 secs down/up - 12 reps x 2/3 each arm
    5. Standing dumbell row (wider grip) - 2 secs down/up - 12 reps x 2/3
    6. Pull-up - To failure
    7. Dumbell shoulder press - 2 secs down/up - 12 reps x 2/3
    8. Bicep curl (keep curled out) - 2 secs down/up - 12 reps x 2/3 each arm
    9. Tricep kick back (upper arm flat) - 2 secs down/up - 12 reps x 2/3 each arm
    10. Dumbell wrist curl - 12 reps x 2/3 each wrist
    11. Reverse dumbell wrist curl - 12 reps x 2/3 each wrist
    12. Squats (knees in line with second toe and back parallel with lower leg) - 12 reps x 2/3
    13. Single leg calf raise - with/without weight - 12 reps x 2/3
    14. Plank - To failure or time but perfect
    15. Crunch - Top half up and then switch to leg raises (does both high and low ab muscle groups)
    16. Floor leg wiper - Thighs vertical - 12 reps x 2/3
    17. Gentle cool down on cross trainer
    18. Stretches

    Once weights are established increase to 13 reps to start. Aim to reach 20-25 reps.

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