Monday – Legs, Glutes and Lower Back
Forward Lunges – 3 Sets of 10 reps – 1 min rest between sets – Concentrate on balance and coordination
Back Squats – 3 Sets of 8 reps – 1min rest between sets – Contract core muscles, especially on the ‘push’ upwards
Leg Curls – 3 Sets of 10 reps – 1min rest between sets – Slow controlled movements
Leg Extension – 3 sets of 8 reps – 1min rest between sets – Slow controlled movements
Leg press – 3 sets of 8 reps – 1min rest between sets – last set as heavy as you can; 4-6 reps Max effort
Wednesday – Chest, Triceps and Shoulders
Flat Bench Press with Dumbells – 3 sets of 8 reps 1min rest between sets – Squeeze dumbbells together at the top to work the inner pecs
Barbell Bench press– 3 sets of 8 reps 1min rest between sets – 3rd set as heavy as possible 4-6 reps
Cable crossovers - 3 sets of 10 reps 1min rest between sets – slow controlled movements both on contraction and relaxation
Military Press - 3 sets of 10 reps 1min rest between sets – Contract core muscles
Shoulder Shrugs - 3 sets of 12 reps 1min rest between sets – Standing, grasp dumbbell with an overhand grip. Raise shoulders as high as you can and then lower to full extension
Reverse Triceps extensions - 3 sets of 12 reps 1min rest between sets – Keeps elbows as close together as possible
Seated triceps press – 4 sets of 8 reps 1min rest between sets – Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight in once again above your head.
Friday – Back, Biceps and calves
Lat Pull Down – 3 sets of 8 reps 0 rest between sets – Super set
Barbell Bench press– 3 sets of 8 reps 1min rest between sets – 3rd set as heavy as possible 4-6 reps
Bent Over Row – 3 sets of 10 reps 1min rest – Slow and Controlled
Alternating Dumbbell Curls – 3 sets of 16 reps 1min rest – 8 reps per side
Cable Double Bicep Curls – 3 sets of 8 reps 1min rest – Slow and controlled
Hammer Curls – 3 sets of 16 reps 1min rest – 8 reps per side
Bent leg toe press – 3 sets of 10 reps 1min rest – Sitting in a leg press machine, keeping your back pressed into the the padded seat, toes on the footplate, knees bent, and allow your heels to drop as far below your toes as possible. Contract your claves, and then slowly reverse direction, returning to the start position.
