Article Index
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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 |