Article Index

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

 

PROGRAM TRAINING WOMAN 1ST MONTH
  EXERCISE SERIES X REPS
1  SQUAT 3 X 15
2  LEG CURL 3 X15
3  CALF (STANDING OR SITTING) 3 X 12
4  HYPEREXTENSIONS 3 X15
5  CRUNCH BENCH 3 X15
6  FLAT BENCH 3 X15
7  THRUST AT CABLE 3 X 12
8  LAT MACHINE FORWARD 3 X15
9  LATERAL RAISE 3 X 12
10  CURL WITH ROCKER 3 X 12
     
PROGRAM TRAINING MAN 2ND MONTH DAY A
  EXERCISE SERIES X REPS
1  CRUNCH 4 X 20
2  CRUNCH REVERSE 4 X 15
3  FLAT BENCH 15/12/10
4  INCLINE BENCH 3 X 10
5  CROSSES BENCH AT 45° 3 X 12
6  THRUST AT CABLE 12/10/10
7  REVERSE THRUST 3 X 12
8  THRUST BEHIND THE NECK 15/12/10
9  CALF STANDING 3 X 12
10  CALF SITTING 3 X 12
11  HYPEREXTENSIONS  
     
PROGRAM TRAINING MAN 2ND MONTH DAY B
  EXERCISE SERIES X REPS
1  LEG PRESS 15/12/10
2  LEG EXTENSION 3 X 10
3  LEG CURL 3 X 12
4  LAT MACHINE FORWARD 15/12/10
5  PULLEY LOW 3 X 10
6  PULLOVER 15/12/10
7  SLOW BEHIND 15/12/10
8  LATERAL RAISE 3 X 10
9  FRONTAL RAISE 3 X 10
10  ALTERNATE HANDLEBARS 3 X 10
11  REVERSE CURL 3 X 10

 

Workout Slimming
Day Muscle Group Exercise Set x Reps Recovery Time
A/B/C ALL STEP 7 MIN 0
A/B/C ABDOMINAL CRUNCH AT GROUND 1X30 0
A/B/C ABDOMINAL LEG RAISED FLOOR 1X30 0
A/B/C PECTORAL OPENING FLAT BENCH 1X15 0
A/B/C PACTORAL CROSSES FLAT BENCH 1X15 0
A/B/C ALL STEP 7 MIN 0
A/B/C TRICEPS DISTENSIONS AT CABLE 1X15 0
A/B/C TRICEPS DISTENSIONS WITH HANDLEBARS SITTING 1X15 0
A/B/C BICEPS CURL HANDLEBARS SITTING 1X15 0
A/B/C LAT LAT MACHINE FORWARD 1X15 0
A/B/C ALL RUNNING 15 MIN 0

 

Workout Definition
Day Muscle Group Exercise Set x Reps Recovery Time
MONDAY ALL RUNNING 5 MIN 0
MONDAY ABDOMINALS ABDOMINALS AT PARALLELS WITH LEGS EXPANSES 3X30 30
MONDAY ABDOMINALS TWIST WITH MACHINE 3X30 30
MONDAY PECTORALS OPENING FLAT BENCH 5 X 6 50
MONDAY PECTORALS DISTENSIONS HIGH BENCH 3x8-6-4 60
MONDAY PECTORALS OPENING DISCLAIMED BENCH 3x8-6-4 60
MONDAY BICEPS CURL WITH HANDLEBARS STANDING 5 X 6 50
MONDAY BICEPS CURL AT LARRY SCOTT 3x8-6-4 60
MONDAY BICEPS CURL AT CABLE 3x8-6-4 60
MONDAY ALL RUNNING 20 MIN 0
TUESDAY ALL STEP 5 MIN 0
TUESDAY ABDOMINALS CRUNCH AT GROUND 3X30 30
TUESDAY DELTOIDS SLOW BEHIND WITH ROCKER 5 X 6 50
TUESDAY DELTOIDS FRONTAL RAISE WITH HANDLEBARS 3x8-6-4 60
TUESDAY DELTOIDS LATERLA RAISE WITH CABLES 3x8-6-4 60
TUESDAY QUADRICEPS HORIZONTAL LEG PRESS 5 X 6 50
TUESDAY QUADRICEPS LEG EXTENSION 3x8-6-4 60
TUESDAY HAMSTRINGS LEG CURL 3x8-6-4 60
TUESDAY ALL BIKE 30 MIN 0
THURSDAY ALL BIKE 5 MIN 0
THURSDAY LAT ROWING WITH ROCKER 5 X 6 50
THURSDAY LAT LAT MACHINE FORWARD 3x8-6-4 60
THURSDAY LAT LAT MACHINE BACKWARD 3x8-6-4 60
THURSDAY CALVES CALF SITTING 5 X 6 50
THURSDAY CALVES CALF STANDING AT MACHINE 3x8-6-4 60
THURSDAY ALL BIKE 30 MIN 0
FRIDAY ALL BIKE 5 MIN 0
FRIDAY TRICEPS DISTENSIONS FRENCH PRESS ON FLAT BENCH 5 X 6 50
FRIDAY TRICEPS DISTENSIONS AT LAT MACHINE 3x8-6-4 60
FRIDAY TRICEPS GRIP TIGHT DISTENSION ON FLAT BENCH 3x8-6-4 60
FRIDAY ALL RUNNING 30 MIN 0

 

Workout Mass
Day Muscle Group Exercise Set x Reps Recovery Time
A  ALL RUNNING 5 MIN 0
A  ABDOMINALS CRUNCH AT GROUND 4 X 30 30
A  ABDOMINALS ABDOMINAL AT PARALLELS WITH LEG EXPANDED 3X15 30
A  PECTORALS DISTENSIONS AT HIGH BENCH 5 X 6 50
A  PECTORALS CROSSES AT FLAT BENCH 5 X 6 50
A  PECTORALS PECTORAL MACHINE 3X7-7-7 0
A  DELTOIDS SLOW FORWARD WITH ROCKER 5 X 6 50
A  DELTOIDS DELTOID MACHINE 5 X 6 50
A  DELTOIDS LATERAL RAISE WITH CABLE 3X7-7-7 0
A  QUADRICEPS SQUAT WITH ROCKER 5 X 6 90
A  QUADRICEPS HORIZONTAL LEG PRESS 5 X 6 90
A  QUADRICEPS LEG EXTENSION 3X7-7-7 0
B  ALL BIKE 10 MIN 0
B  LAT ROWING WITH ROCKER 5 X 6 50
B  LAT PULLEY 5 X 6 50
B  LAT LAT MACHINE FORWARD 3X7-7-7 0
B  BICEPS CURL WITH Z ROCKER 5 X 6 50
B  BICEPS CURL WITH HANDLEBARS SITTING 5 X 6 50
B  BICEPS CURL AT LARRY SCOTT 3X7-7-7 0

 

Workout Force
Day Muscle Group Exercise Set x Reps Recovery Time
A  ALL RUNNING 5MIN 0
A  PECTORALS DISTENSIONS FLAT BENCH 5 X 12-10-8-6-4 90
A  PECTORALS DISTENSIONS HIGH BENCH 5 X 12-10-8-6-4 90
A  TRICEPS DISTENSIONS WITH Z ROCKER SITTING 5 X 12-10-8-6-4 90
A  TRICEPS DISTENSIONS WITH HANDLEBARS SITTING 5 X 12-10-8-6-4 90
B  ALL BIKE 5MIN 0
B  LAT PULLEY 5 X 12-10-8-6-4 90
B  LAT ROWING WITH ROCKER 5 X 12-10-8-6-4 90
B  DELTOIDS SLOW BACKWARD WITH ROCKER 5 X 12-10-8-6-4 90
B  DELTOIDS DELTOID MACHINE 5 X 12-10-8-6-4 90
B  QUADRICEPS SQUAT WITH ROCKER 5 X 12-10-8-6-4 90
B  QUADRICEPS HORIZONTAL LEG PRESS 5 X 12-10-8-6-4 90

 

Training 1
      Week 1-2 Week 3-4 Week 5-6-7  
Day Muscle Group Exercise Set x Reps Set x Reps  Set x Reps Recovery Time
A PECTORALS BENCH 10-8-6 10-8-6-4 10-8-6+6+6 60
A PECTORALS CROSSES CABLE 12-9-6 12-9-6-3 12-9-6+6+6 60
A PECTORALS PEK-DEK CONVERGENT 10-8-6 10-8-6-4 10-8-6+6+6 60
A PECTORALS PECTORAL 1 X 15 1 X 20 1 X 30 60
A TRICEPS PULLEY 12-9-6 12-9-6-3 12-9-6+6+6 60
A TRICEPS PARALLEL 10-8-6 10-8-6-4 10-8-6+6+6 60
A TRICEPS TRICEPS 1 X 12 2 X 10 3 X 8 60
B LAT LAT MACHINE 12-9-6 12-9-6-3 12-9-6+6+6 60
B LAT ROWING 10-8-6 10-8-6-4 10-8-6+6+6 60
B LAT TRACTION ASSISTED 10-8-6 10-8-6-4 10-8-6+6+6 60
B LAT PULLEY 1 X 15 1 X 20 2 X 15 60
B BICEPS CURL MACHINE 10-8-6 10-8-6-4 10-8-6+6+6 60
B BICEPS CURL HANDLEBARS 10-8-6 10-8-6-4 10-8-6+6+6 60
B BICEPS CABLE LOW (R.L.) 1 X 15 2 X 12 6+6+6 60
C SHOULDER SLOW BEHIND 10-8-6 10-8-6-4 10-8-6+6+6 60
C SHOULDER LATERAL OPENING 10-8-6 10-8-6-4 10-8-6+6+6 60
C SHOULDER REVERSE PECTORAL 10-8-6 10-8-6-4 10-8-6+6+6 60
C SHOULDER OPENING AT CABLE LOW (R.L.) 1 X 15 2 X 15 6+6+6 60
C LEGS LEG PRESS 12-9-6 15-12-9-6 12-9-6+6+6 60
C LEGS LEG EXTENSION 10-8-6 12-10-8-6 10-8-6+6+6 60
C LEGS LEG CURL 12-9-6 15-12-9-6 12-9-6+6+6 60
C LEGS CALF (HALF SHOTS) 2 X 15 3 X 15 3 X 15+5 60

 

Training 2
Day Muscle Group Exercise Set x Reps Recovery Time
A PECTORALS FLAT BENCH 1X10-1X8-1X6+6+6 1.20
A PECTORALS CROSSES ON INCLINED BENCH AT CABLE LOW 1X10-1X8-1X6+6+6 1.20
A PECTORALS PECTORAL 1X12-1X9-1X6+6+6 1.20
A PECTORALS PULLOVER 3X6-8 1.20
A LAT LAT MACHINE 2X10 BEHIND 2X10 IN FRONT 2X10 FRONT CLOSE 1.20
A LAT PULLEY 1X10-1X8-1X6+6+6 1.30
A LAT ROWING HANDLEBARS 3X6 0.30
A LAT ROWING 1X10-1X8-1X6+6+6 1.20
B LEGS CALF SITTING 20-15-10 1.00
B LEGS CALF STANDING 20-15-10 1.00
B LEGS LEG CURL 1 LEG 2X8-6+6+6 D.S.
B LEGS LEG CURL 12-6-12-6 1.30
B LEGS SQUAT 10-8-6-4 2.00
B LEGS LEG EXTENSION 1X10-1X8-1X6+6+6 1.20
C SHOULDER LATERAL OPENING 1X10-1X8-1X6+6+6 1.20
C SHOULDER SLOW BEHIND 10-7-5-LOADING 1.30
C SHOULDER LATERAL OPENING AT CABLE LOW 1X10-1X6+6+6 R.L. 0.30
C SHOULDER REVERSE PECTORAL 3X10 1.20
C BICEPS ROCKER STANDING 12-6-12-6+2 FORCED 1.30
C BICEPS HANDLEBARS ON INCLINED BENCH 2X6+4 HALF SHOTS 1.20
C BICEPS SCOTT BENCH 1X8-1X6+6+6 1.00
C TRICEPS 90 AT CABLE LOW 3X8-10 0.30
C TRICEPS THRUST ON FLAT BENCH 12-6-12-6 1.00
C TRICEPS PULLEY 1X10-1X8-1X6+6+6 1.30

 

Training 3
Day Muscle Group Exercise Set x Reps Recovery Time
A PECTORALS PECTORAL 1 X 30 1.30
A     1 X 20 (LOADING) 1.30
A     1 X 10 (LOADING) 1.30
A     4 X 4 (SLOW) 1.30
A PECTORALS BENCH 1 X 12 (LARGE GRIP) 1.30
A     1 X 12 (NORMAL GRIP) 1.30
A     1 X 12 (TIGHT GRIP) 1.30
A     4 X 4 (EXPLOSION PUSH) 1.30
A BICEPS CURL STANDING 1 X 20 1.30
A     1 X 15 1.30
A     1 X 10 1.30
A   (ALTERNATE HANDLE WIDE AND MEDIUM) 3-4 X 4 1.30
A BICEPS CURL SITTING 5+5+5+5 (TURN THE CUFFS) 1.30
B LAT LAT BACKWARD 1 X 30 1.30
B     1 X 20 1.30
B     1 X 10 1.30
B LAT LAT FORWARD 4 X 4 1.30
B LAT ROWING ROCKER (REVERSE GRIP) 1 X 12 1.30
B   (NORMAL GRIP) 1 X 12 1.30
B   (TIGHT GRIP) 1 X 12 1.30
B   PULLEY 4 X 4 1.30
B TRICEPS PULLEY 1 X 30 1.30
B     1 X 20 1.30
B     1 X 10 1.30
B   (WITH ROPE) 4 X 4 1.30
B TRICEPS PARALLEL 5-4 X 5 1.30
C LEGS SQUAT 1 X 30 1.30
C     1 X 20 1.30
C     1 X 10 1.30
C     4 X 4 1.30
C LEGS LEG CURL 2 X 20 1.30
C     4 X 4 1.30
C LEGS CALF SITTING 4 X 15 (UNLOADING) 1.30
C LEGS CALF STANDING 3 X 6 (SLOW WITH STOP IN HIGH) 1.30
C SHOULDERS SLOW AT MULTIPOWER (TAKING AWAY FORWARD) 1 X 12 1.30
C   (TAKING AWAY BACKWARD) 1 X 12 1.30
C   (TAKING HOLD NEXT) 1 X 12 1.30
C SHOULDERS LATERAL OPENING 5+5+5+5 (KEEPING THE LOAD) 0.10

 

Training 4
      Week 1-2 Week 3-4 Week 5-6 Week 7-8-9-10  
Day Muscle Group Exercise Set x Reps Set x Reps Set x Reps Set x Reps Recovery Time
A PECTORALS FLAT BENCH 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A PECTORALS CROSS CABLE ON INCLINED BENCH 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A LAT PULLEY 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A LAT TRACTION LAT MACHINE 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A ABDOMINALS CRUNCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
B LEGS CALF STANDING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS CALF SITTING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS LEG CURL 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS CURL 1 LEG 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS SQUAT 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B LEGS LEG EXTENSION 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B LUMBARS LUMBARS 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B ABDOMINALS REVERSE CRUNCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
C SHOULDER SLOW BEHIND 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SHOULDER LATERAL OPENING 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SHOULDER REVERSE PECTORAL 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICEPS ROCKER STANDING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICEPS INCLINED BENCH 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C TRICEPS TRICEPS 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C TRICEPS PULLEY 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C ABDOMINALS INCLINED BENCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60

 

Training 5 (SUPERSET)
      Week 1-2 Week 3-4 Week 5-6  
Day Muscle Group Exercise Set x Reps Set x Reps Set x Reps Recovery Time
A ALL BIKE 10 MIN 10 MIN 10 MIN  
A ALL STEP 5 MIN 5 MIN 5 MIN  
A ALL RUNNING 10 MIN 10 MIN 10 MIN  
A ALL LEAPFROG 1 X 30 1 X 30 1 X 30  
A PECTORALS BENCH        
A PECTORALS CROSSES CABLE 3 X 10 3 X 12 3 X 15  60 / 40 / 30
A PECTORALS PEK-DEK CONVERGENT        
A PECTORALS PECTORAL 3 X 10 3 X 12 3 X 15  60 / 40 / 30
A TRICEPS PULLEY        
A  TRICEPS PARALLEL 3 X 10 3 X 12 3 X 15  60 / 40 / 30
A ABDOMINALS SIT-UP        
A ABDOMINALS CRUNCH 3 X 12 3 X 15 3 X 20  20 / 20 / 20
A SIDES CURL UP ROMAN CHAIR        
A SIDES CURL IN SUPPORT ON BENCH 3 X 10 3 X 12 3 X 15  20 / 20 / 20
A ALL BIKE 8 MIN 8 MIN 8 MIN  
A ALL RUNNING 8 MIN 8 MIN 8 MIN  
B ALL BIKE 10 MIN 10 MIN 10 MIN  
B ALL STEP 5 MIN 5 MIN 5 MIN  
B ALL RUNNING 10 MIN 10 MIN 10 MIN  
B ALL LEAPFROG 1 X 30 1 X 30 1 X 30  
B LAT LAT FORWARD        
B LAT PULLEY 3 X 10 3 X 12 3 X 15  60 / 40 / 30
B LAT TRACTION ASSISTED        
B LAT ROWING 3 X 8 3 X 10 3 X 12  60 / 40 / 30
B BICEPS CURL ROCKER        
B BICEPS CURL HANDLEBARS 3 X 8 3 X 10 3 X 12  60 / 40 / 30
B ABDOMINALS REVERSE CRUNCH        
B ABDOMINALS SQUARE 3 X 8 3 X 10 3 X 12  20 / 20 / 20
B SIDES TWIST        
B SIDES

CURL SIDE HANDLEBARS

 3 X 15 3 X 20 3 X 25  20 / 20 / 20
B ALL BIKE 8 MIN 8 MIN 8 MIN  
B ALL RUNNING 8 MIN 8 MIN 8 MIN  
C ALL BIKE 10 MIN 10 MIN 10 MIN  
C ALL STEP 5 MIN 5 MIN 5 MIN  
C ALL RUNNING 10 MIN 10 MIN 10 MIN  
C ALL LEAPFROG 1 X 30 1 X 30 1 X 30  
C SHOULDERS LATERAL OPENING        
C SHOULDERS SLOW BEHIND 3 X 8 3 X 10 3 X 12  60 / 40 / 30
C SHOULDERS LATERAL OPENING SITTING        
C SHOULDERS REVERSE PECTORAL 3 X 8 3 X 10 3 X 12  60 / 40 / 30
C LEGS LEG PRESS        
C LEGS LEG EXTENSION 3 X 10 3 X 12 3 X 15  60 / 40 / 30
C LEGS LEG CURL        
C LEGS CALF 3 X 12 3 X 15 3 X 20  60 / 40 / 30
C ABDOMINALS CRUNCH ON THE GROUND        
C SIDES CRUNCH WITH TWISTS        
C LUMBARS HYPERESTENSIONS ROMAN CHAIR 3 X 15 3 X 15 3 X 15  30 / 30 / 30
C ALL BIKE 8 MIN 8 MIN 8 MIN  
C ALL RUNNING 8 MIN 8 MIN 8 MIN  

 

Training 6 (SUPERSET)
Day Muscle Group Exercise Set x Reps Recovery Time
A ALL BIKE 8 MIN  
A ALL RUNNING 8 MIN  
A ALL STEP 5 MIN  
A ALL LEAPFROG 2 X 20  
A PECTORAL BENCH 12-9-6  
A PECTORAL CROSSES CABLE 12-9-6+6+6 1.20
A PECTORAL PEK-DEK CONVERGENT 12-9-6  
A PECTORAL PECTORAL 12-9-6+6+6 1.20
A TRICEPS PARALLEL 12-9-6  
A TRICEPS PULLEY 12-9-6+6+6 1.20
A ABDOMINALS SIT-UP    
A ABDOMINALS CRUNCH 3 X 12 20
A SIDES CURL UP ROMAN CHAIR    
A SIDES CURL IN SUPPORT ON BENCH 3 X 10 20
A ALL BIKE 8 MIN  
A ALL RUNNING 8 MIN  
B ALL BIKE 8 MIN  
B ALL RUNNING 8 MIN  

B

 ALL STEP 5 MIN  
B ALL LEAPFROG 2 X 20  
B SHOULDERS LATERAL OPENING 10-8-6  
B SHOULDERS SLOW BEHIND 10-8-6+6+6 1.20
B SHOULDERS REVERSE PECTORAL 3 X 8 1.00
B LEGS LEG PRESS 10-8-6  
B LEGS LEG EXTENSION 10-8-6+6+6 1.20
B LEGS LEG CURL 12-9-6  
B LEGS CURL 1 LEG 6+6+6 1.20
B LEGS CALF SEATED 3 X 15 1.00
B ABDOMINALS REVERSE CRUNCH    
B ABDOMINALS SQUARES 3 X 8 20
B SIDES TORSIONS    
B SIDES CURL SIDES HANDLEBARS 3 X 15 20
B ALL BIKE 8 MIN  
B ALL RUNNING 8 MIN  
C ALL BIKE 8 MIN  
C ALL RUNNING 8 MIN  
C ALL STEP 5 MIN  
C ALL LEAPFROG 2 X 20  
C LAT LAT FORWARD 10-8-6  
C LAT PULLEY 10-8-6+6+6 1.20
C LAT TRACTION ASSISTED (3 HANDLES) 3 X 6  
C LAT ROWING (3 HANDLES) 3 X 6 1.20
C BICEPS CURL HANDLEBARS 3 X 8  
C BICEPS CURL MACHINE 8-6-4+4+4 60 / 40 / 30
C ABDOMINALS CRUNCH ON THE GROUND    
C SIDES CRUNCH WITH TWIST    
C LUMBARS HYPEREXTENSIONS ROMAN CHAIR 3 X 15 30 / 30 / 30
C ALL BIKE 8 MIN  
C ALL RUNNING 8 MIN