Article Index

 

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        
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