|
Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
Notes:
- Workout day may change according to
your schedule
- Increase the poundage on each set,
for example: Set 1: 10kg, Set 2: 15kg, Set 3: 17.5kg
Aim for failure on your last two sets of
each exercise.
Failure should set in at around 6-8 reps, so you will need
to find a weight heavy enough. If you find you can comfortably
lift 12 repetitions, your should increase the weight.
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.
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 3-6: Monday:
Chest & Biceps
|
 |
 |
 |
|
1.
Upper Abs Routine
Click Here |
2.
Incline Bench Press
x 3 sets |
3.
Dumbbell Flyes
x 3 sets |
|
|
|
|
|
 |
 |
 |
|
4.
Flat Dumbbell Press
x 3 sets |
5.
Cable Crossovers
x 2 sets |
6.
Barbell Curls
x 3 sets |
|
|
|
|
|
 |
 |
 |
|
7.
Preacher Curls
x 3 sets |
8.
Hammer Curls
x 3 sets |
9.
Concentration Curls
x 2 sets |
|
|
|
|
|
 |
|
10.
14 Minutes Cardio
(Low Intensity)
Week 4:
15 minutes
Week 5 & 6:
16 minutes |
WK 3-6: Wednesday:
Shoulders & Triceps
|
 |
 |
 |
|
1.
Oblique Abs Routine
Click Here |
2.
Dumbbell Press
x 3 sets |
3.
Upright Row
x 3 sets |
|
|
|
|
|
 |
 |
 |
|
4.
Smith Machine Press
x 2 sets |
5.
Shoulder Raises
x 2 sets |
6.
Cable Extensions
x 3 sets |
|
|
|
|
|
 |
 |
 |
|
7.
Close Grip Press
x 3 sets |
8.
Tricep Extension
x 3 sets |
9.
Skull Crushers
x 2 sets |
|
|
|
|
|
|
|
10.
14 Minutes Cardio
(Low Intensity)
Week 4:
15 minutes
Week 5 & 6:
16 minutes |
WK 3-6: Friday:
Legs & Back
|
 |
 |
 |
|
1.
Lower Abs Routine
Click Here |
2.
Leg Extensions
x 3 sets |
3.
Smith Machine Squats
x 2 sets |
|
|
|
|
|
 |
 |
 |
|
4.
Lunges
x 3 sets |
5.
Hamstring Curls
x 3 sets |
6.
Wide Grip Pull Ups
Rows
x 3 sets |
|
|
|
|
|
 |
 |
 |
|
7.
Underhand Grip
Barbell Rows
x 3 sets |
8.
V-Bar Rows
x 3 sets
|
9.
Lat Pulldowns
x 2 sets |
|
|
|
|
WK 3-6: Additional
Workout - Forearms & Traps
|
 |
 |
 |
|
1.
Forearm Rev. Curls
x 3 sets |
3.
Forearm Behind Back
Curls
x 3 sets |
3.
Barbell Shrugs
x 4 sets |
|
|
|
|
Right Click and Save Target As
Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
|
