Article Index

TRAINING SYSTEM

PROGRAM TRAINING WOMAN 1ST MONTH
  EXERCISE SERIES X REPS
SQUAT 3 X 15
ABDUCTOR MACHINE 3 X 15
ADDUCTOR MACHINE 3 X 15
HYPEREXTENSIONS 3 X 12
CRUNCH BENCH 3 X 15
PULLOVER 3 X 15
LATERAL RAISE 3 X 12
LAT MACHINE FORWARD 3 X 15
HANDLEBARS ALTERNATE 3 X 12
10  HANDLEBARS BEHIND THE NECK 3 X 12
     
PROGRAM TRAINING WOMAN 2ND MONTH DAY A
  EXERCISE SERIES X REPS
LEG PRESS 3 X 15
LEG CURL 3 X 15
GLUTEAL 3 X 20
HYPEREXTENSIONS 3 X 15
CRUNCH 3 X 15
BENCH HIGH 3 X 12
CROSSES ON BENCH 3 X 15
THRUST AT THE CABLE 3 X 12
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
SQUAT 3 X 15
ADDUCTOR 3 X 25
ABDUCTOR 3 X 25
GLUTEAL MACHINE 3 X 25
CRUNCH REVERSE 3 X 15
CALF FREE 3 X 15
LAT MACHINE FORWARD 3 X 15
PULLOVER 3 X 15
HYPEREXTENSIONS 3 X 12
10  ROWER WITH HANDLEBARS 3 X 12
11  LATERAL RAISE 3 X 12