Article Index

 

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