Article Index
Page 11 of 12
| 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 | |