Article Index
Page 2 of 12
| PROGRAM TRAINING WOMAN 1ST MONTH | ||
| EXERCISE | SERIES X REPS | |
| 1 | SQUAT | 3 X 15 |
| 2 | LEG CURL | 3 X15 |
| 3 | CALF (STANDING OR SITTING) | 3 X 12 |
| 4 | HYPEREXTENSIONS | 3 X15 |
| 5 | CRUNCH BENCH | 3 X15 |
| 6 | FLAT BENCH | 3 X15 |
| 7 | THRUST AT CABLE | 3 X 12 |
| 8 | LAT MACHINE FORWARD | 3 X15 |
| 9 | LATERAL RAISE | 3 X 12 |
| 10 | CURL WITH ROCKER | 3 X 12 |
| PROGRAM TRAINING MAN 2ND MONTH DAY A | ||
| EXERCISE | SERIES X REPS | |
| 1 | CRUNCH | 4 X 20 |
| 2 | CRUNCH REVERSE | 4 X 15 |
| 3 | FLAT BENCH | 15/12/10 |
| 4 | INCLINE BENCH | 3 X 10 |
| 5 | CROSSES BENCH AT 45° | 3 X 12 |
| 6 | THRUST AT CABLE | 12/10/10 |
| 7 | REVERSE THRUST | 3 X 12 |
| 8 | THRUST BEHIND THE NECK | 15/12/10 |
| 9 | CALF STANDING | 3 X 12 |
| 10 | CALF SITTING | 3 X 12 |
| 11 | HYPEREXTENSIONS | |
| PROGRAM TRAINING MAN 2ND MONTH DAY B | ||
| EXERCISE | SERIES X REPS | |
| 1 | LEG PRESS | 15/12/10 |
| 2 | LEG EXTENSION | 3 X 10 |
| 3 | LEG CURL | 3 X 12 |
| 4 | LAT MACHINE FORWARD | 15/12/10 |
| 5 | PULLEY LOW | 3 X 10 |
| 6 | PULLOVER | 15/12/10 |
| 7 | SLOW BEHIND | 15/12/10 |
| 8 | LATERAL RAISE | 3 X 10 |
| 9 | FRONTAL RAISE | 3 X 10 |
| 10 | ALTERNATE HANDLEBARS | 3 X 10 |
| 11 | REVERSE CURL | 3 X 10 |