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Week 1-2
WK 3-6
WK 7-10
WK 11-12
ADV Plan
Notes:
You will now implement a 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
Continue to work to failure on your last three sets.
The first set is a warm up where you should aim for 10-12
reps.
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 7-10: Monday:
Chest & Biceps
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1.
Upper Abs Routine
Click Here |
2.
Flat Bench Press
x 4 sets |
3.
Incline Dumbbell Flyes
x 3 sets |
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4.
Decline Bench Press
x 3 sets |
5.
Peck Deck
x 3 sets |
6.
Dumbbell Curls
x 3 sets |
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7.
EZ Bar Curls
x 3 sets |
8.
Cable Curls
x 3 sets |
9.
Concentration Curls
x 2 sets |
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10.
17 Minutes Cardio
(Low Intensity)
Week 8:
17 minutes
Week 9/10:
18 minutes |
WK 7-10: Wednesday:
Shoulders & Triceps
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1.
Oblique Abs Routine
Click Here |
2.
Smith Machine Press
x 3 sets |
3.
Side Raises
x 3 sets |
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4.
Front Raises
x 3 sets |
5.
Upright Row
x 3 sets |
6.
Cable Extensions
x 3 sets |
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7.
EZ Bar
Press
x 3 sets |
8.
Overhead Extension
x 3 sets |
9.
Kickbacks
x 3 sets |
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10.
17 Minutes Cardio
(Low Intensity)
Week 8:
17 minutes
Week 9/10:
18 minutes |
WK 7-10: Friday:
Legs & Back
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1.
Lower Abs Routine
Click Here |
2.
Leg Extensions
x 3 sets |
3.
Leg Press Machine
x 3 sets |
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4.
Lunges
x 3 sets |
5.
Hamstring Curls
x 3 sets |
6.
Wide Grip Pull Ups
Rows
x 3 sets |
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7.
Wide Grip Pulldown
x 3 sets |
8.
V-Bar Cable Rows
x 3 sets
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9.
One Arm Rows
x 2 sets |
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WK 7-10: Additional
Workout - Forearms/Traps/Lower Back
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1.
Forearm Rev. Curls
x 4 sets |
2.
Barbell Shrugs
x 3 sets
3. Cable Shrugs
x 3 sets |
4.
Hyperextensions
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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