Exercise Program


Programme One

Total 4 Weeks Weeks 1 & 2 - 2 sets only Weeks 3 & 4 - 3 sets

Programme #1 Day One
Do two sets of each exercise in first two weeks
& 3 sets of each exercise in weeks 3 and 4
Barbell squats
Lying leg curls
Flat bench dumbell press
Chin ups (machine/free or assisted) 
Standing military press
Barbell curls
Tricep press (close grip)
Swiss ball crunches  Floor back extensions
 12-15 reps
12-20 reps
12-15 reps
as many as possible
12-15 reps
12-15 reps
12-15 reps
10-30 reps

Programme #1 Day Two
Do two sets of each exercise in first two weeks
& 3 sets of each exercise in
45 degree leg press
Seated leg curls
Incline bench press
Bent over rows
Seated dumbell Shoulder Press
Incline dumbell curls
Lying tricep b/bell extensions
Swiss ball obliques		 12-20 reps
12-20 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
10-20 each side

Programme #1 Day Three
Do two sets of each exercise in first two weeks
& 3 sets of each exercise in weeks 3 and 4

Barbell lunges
Standing calf raises 
Chest dips  
1-arm dumbell rows 
Upright rows
Preacher curls
Tricep dumbell kickbacks
Front holds
Side Holds 

 12-15 reps each side
12-20 reps
As many as possible
12-15 each side
12-15 reps
 12-15 reps
12-15 reps
30-60 secs
30-60 secs

Mon Tues Weds Thurs Fri   Sat  Sun
Day oneWeights Low/Moderate intensity cardio 30 minutes eg Cycle Heart Rate between 60 and 75% max.   Day two - Weights  Low/moderate intensity Cardio30 minutes  Day three Weights   Low intensity cardio30 minutes  Rest