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Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
Notes:
Continue to implement the Pyramid system
with your exercises whereby you increase the poundage on
each set and then lower back down to a light weight on Set 4,
here is an example: Set 1: 30kg, Set 2: 40kg, Set 3: 50kg,
Set 4: 30kg
The first set of Exercise 1 is a warm up
where you should aim for 10-12 reps. All Exercises after this
you should aim for FAILURE
Workout day may change according to
your schedule
As it is recommended to perform
cardio 4-6 times weekly (4 for beginners) you will need to
add an additional 2 sessions as no cardio is to be performed
on leg training days. Two morning sessions would be
recommended in addition.
Continue
Stretching
after each exercise. Please ensure you stretch after each
set for approximately 8-10 seconds.
Ensure you stick to the principle of
2 seconds to lift the weight and 4 seconds to lower it.
If you're limited to the equipment
you have access too, be sure to use some of the other
exercises
here.
If time is limited, you can fit in
your ab workouts on different days or days when you perform
your other cardio workouts.
Keep rest periods to short. No more
than 25 seconds between sets and 50 seconds between
different exercises.
WK 11-12: Monday:
Chest & Biceps
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1.
Upper Abs Routine
Click Here |
2.
Decline Bench Press
x 4 sets |
3.
Dumbbell Flyes
x 3 sets |
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4.
Intense Slow
Dumbbell Press
on incline
x 3 sets |
5.
Cable Crossovers
x 3 sets |
6.
Bicep Pull-Ups
x 3 sets |
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7.
Close Grip Cable
Curls
x 3 sets |
8.
Concentration Curls
x 3 sets
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9.
Hammer Curls
x 3 sets |
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10.
18 minutes Cardio
(Low Intensity)
Week 12:
20 minutes |
WK 11-12:
Wednesday:
Shoulders & Triceps
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1.
Oblique Abs Routine
Click Here |
2.
Dumbbell Press
x 3 sets |
3.
Upright Row
x 3 sets |
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4.
Front Raises
x 2 sets |
5.
Side Cable Raises
x 3 sets |
6.
Close Grip Bench
Press
x 3 sets |
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7.
Dips
x 3 sets |
8.
Tricep Pushdown
x 3 sets
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9.
Kickbacks
x 3 sets |
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10.
18 minutes Cardio
(Low Intensity)
Week 12:
20 minutes |
WK 11-12: Friday:
Legs & Back
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1.
Lower Abs Routine
Click Here |
2.
Smith Machine Squats
x 3 sets |
3.
Leg Press
x 3 sets |
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4.
Leg Extensions
x 3 sets |
5.
Hamstring Curls
x 3 sets |
6.
Wide Grip Pull-Ups
Rows
x 3 sets |
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7.
Overhand Barbell
Rows
x 3 sets |
8.
Cable Rope Rows
x 3 sets
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9.
One Arm Rows
x 3 sets
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WK 11-12:
Additional Workout - Forearms/Traps/Lower Back
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1.
Reverse Cable Curls
x 3 sets |
2.
Forearm Curls
x 3 sets
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3.
Hyperextensions
x 3 sets |
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4.
Dumbbell Shrugs
x 3 sets |
Right Click and Save Target As
Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
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