Article Index
Page 1 of 12
TRAINING SYSTEM
| PROGRAM TRAINING WOMAN 1ST MONTH | ||
| EXERCISE | SERIES X REPS | |
| 1 | SQUAT | 3 X 15 |
| 2 | ABDUCTOR MACHINE | 3 X 15 |
| 3 | ADDUCTOR MACHINE | 3 X 15 |
| 4 | HYPEREXTENSIONS | 3 X 12 |
| 5 | CRUNCH BENCH | 3 X 15 |
| 6 | PULLOVER | 3 X 15 |
| 7 | LATERAL RAISE | 3 X 12 |
| 8 | LAT MACHINE FORWARD | 3 X 15 |
| 9 | HANDLEBARS ALTERNATE | 3 X 12 |
| 10 | HANDLEBARS BEHIND THE NECK | 3 X 12 |
| PROGRAM TRAINING WOMAN 2ND MONTH DAY A | ||
| EXERCISE | SERIES X REPS | |
| 1 | LEG PRESS | 3 X 15 |
| 2 | LEG CURL | 3 X 15 |
| 3 | GLUTEAL | 3 X 20 |
| 4 | HYPEREXTENSIONS | 3 X 15 |
| 5 | CRUNCH | 3 X 15 |
| 6 | BENCH HIGH | 3 X 12 |
| 7 | CROSSES ON BENCH | 3 X 15 |
| 8 | THRUST AT THE CABLE | 3 X 12 |
| 9 | THRUST SINGLE BEHIND THE NECK | 3 X 12 |
| 10 | CURL AT ROCKER | 3 X 12 |
| 11 | HAMMER CURL | 3 X 12 |
| PROGRAM TRAINING MAN 2ND MONTH DAY B | ||
| EXERCISE | SERIES X REPS | |
| 1 | SQUAT | 3 X 15 |
| 2 | ADDUCTOR | 3 X 25 |
| 3 | ABDUCTOR | 3 X 25 |
| 4 | GLUTEAL MACHINE | 3 X 25 |
| 5 | CRUNCH REVERSE | 3 X 15 |
| 6 | CALF FREE | 3 X 15 |
| 7 | LAT MACHINE FORWARD | 3 X 15 |
| 8 | PULLOVER | 3 X 15 |
| 9 | HYPEREXTENSIONS | 3 X 12 |
| 10 | ROWER WITH HANDLEBARS | 3 X 12 |
| 11 | LATERAL RAISE | 3 X 12 |