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Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
Notes:
- Workout day may change according to
your schedule
- Aim to use a weight in which you can
comfortably lift more than 6 repetitions, but fail around
12-15 repetitions. If you find you can do more than 15
repetitions easily, increase the poundage.
- Increase the poundage on each set,
for example: Set 1: 10kg, Set 2: 15kg, Set 3: 17.5kg
- Low Intensity Cardio may be
substituted for HIIT, however, please half the duration.
- 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.
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Stretching
after each exercise is very important. 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.
- Don't over do it on your first week.
Rome wasn't built in a day!
- Keep rest periods to short. No more
than 30 seconds between sets and 1 minute between different
exercises.
WK 1-2: Monday:
Chest & Biceps
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1.
Upper Abs Routine
Click Here |
2.
Bench Press
x 3 sets |
3.
Pec Deck
3 sets |
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4.
Cable Crossovers
x 2 sets |
5.
Dumbbell Curls
x 3 sets |
6.
Barbell Curls
x 3 sets |
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7.
Concentration Curls
x 2 sets |
8.
10 minutes Cardio
(Low Intensity)
Week 2:
12 minutes |
WK 1-2: Wednesday:
Shoulders & Triceps
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1.
Oblique Abs Routine
Click Here |
2.
Shoulder Press
x 3 sets |
3.
Front Raises
x 3 sets |
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4.
Shoulder Raises
x 2 sets |
5.
Close Grip Bench Press
x 3 sets |
6.
Kickbacks
x 3 sets |
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7.
Tricep Extensions
x 2 sets |
8.
10 minutes Cardio
(Low Intensity)
Week 2:
12 minutes |
WK 1-2: Friday:
Legs & Back
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1.
Lower Abs Routine
Click Here |
2.
Leg Extensions
x 3 sets |
3.
Smith Machine Squats
x 2 sets |
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4.
Hamstring Curls
x 3 sets |
5.
Lat Pulldown
x 3 sets |
6.
Underhand Barbell
Rows
x 3 sets |
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7.
Dumbbell Rows
x 3 sets |
8.
Optional Exercise
Calf Raises
x 3 sets
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WK 1-2: Additional
Workout - Forearms & Traps
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1.
Forearm Curls
x 2 sets |
3.
Forearm Behind Back
Curls
x 2 sets |
3.
Dumbbell Shrugs
x 3 sets |
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Right Click and Save Target As
Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
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