Programme one (week 1-6)

Monday and Thursday

Warm-ups: stationary bike /treadmill for 3-5 minutes, progress easy to hard intensity in last minute Stretches: chest, triceps, shoulder and mid section (5-10 seconds per stretch), feel gentle tension not pain. Exercise Chest Bench press Dumbbell flyes Parallel bar dips Shoulder Seated dumbbell press Lateral dumbbell raise Alternate front arm raise Triceps Triceps Push downs Triceps dips Seated dumbbell triceps-Extension Abdominals Abdominal crunch Sit-ups >20 >20 2 2 ----------------1 minute 1 minute 2con/2ecc 2con/2ecc 10/10/8 10-12 12/10/10/8 3 4 4 12/12/8 --------15/12/12/10 1 minute 1 minute 1 minute 2con/2ecc 2con/4ecc 2con/2ecc 12/10/10/8 12/10/10 12/10/8/8 4 3 4 15/12/12/10 15/12/12 15/12/10/10 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/3ecc 15/12/10/8 12/8/8 15/12/10/10 4 3 4 20/15/11/8 14 add weight from 2 set
nd

Reps

Sets

Load (RM)

Rest

Tempo

1 minute 1 minute 1 minute

2 con/2ecc 2 con/ 2ecc 2con/ 4ecc

Cool down: Stretches:

gentle Rowing for 3 minute repeat stretching exercise same as before the exercise

Programme one (week 1-6)

Thursday and Friday

Warm-ups: stationary bike /treadmill/ rowing, for 3-5 minutes, progress easy to hard intensity in last minute Stretches: Legs, back, biceps and mid section (5-10 seconds per stretch), feel gentle tension not pain. Exercise Legs Leg extension Lying leg curl Squats Standing calf raise Back Lateral pull down Barbell row Seated row Back extension Biceps Barbell biceps curl Machine curl Low pulley curls 12/10/10/8 12/10/10/8 12/10/8 4 4 3 15/12/12/8 15/12/10/8 15/12/10 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/2ecc 12/10/10/8 12/10/10/8 12/10/10/8 15-25 4 4 4 2 15/12/12/10 15/12/12/8 15/12/12/8 -------------1minute 1 minute 1 minute 1 minute 2con/2ecc 2con/2sec 2con/2ecc 3con/3ecc 12/10/10/8 12/10/10/8 12/10/10/8 12/10/8 4 4 4 3 15-10 15/12/12/10 15/12/12/10 15/12/10 1 minute 1 minute 2 minute 1minute 2con/2hold/2ecc 2con/2ecc 2con/2ecc 2con/2ecc Reps Sets Load (RM) Rest Tempo

Cool down: Stretches:

row 3-5 minute gentle repeat stretching exercise same as before the exercise

Programme 2 (week 6-12)

Monday and Thursday

Warm-ups: stationary bike /treadmill for 3-5 minutes, progress easy to hard intensity in last minute Stretches: chest, triceps, shoulder and mid section (5-10 seconds per stretch), feel gentle tension not pain. Exercise Chest Incline bench press Dumbbell press Closed grip bench press Shoulder Bent over lateral raises Low pulley front raise (Overhand grip) One-dumbbell front raise Triceps Lying dumbbell triceps-extension Triceps kickback Seated E-Z bar triceps-extension Abdominal Incline bench sit-ups Legs raise Cool down: Stretches: 8-10 8-10 row 3-5 minute gentle repeat stretching exercise same as before the exercise 4-8 4-8 --------------------------------1 minute 1 minute 2con/2ecc 2con/2ecc 12/10/10/8 12/10/10/8 4 4 15/12/12/10 15/12/12/10 1 minute 1 minute 2con/2ecc 2con/2ecc 12/10/10/8 4 15/12/12/10 1 minute 2con/2ecc 12/10/10/8 4 15/12/12/10 1 minute 2con/2ecc 12/10/10/8 12/10/10/8 4 4 15/12/12/10 15/12/12/10 1 minute 1 minute 2con/2ecc 2con/2ecc 12/10/10/8 12/10/10/8 12/10/10/8 4 4 4 15/12/12/10 15/12/12/10 15/12/12/10 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/2ecc Reps Sets Load (RM) Rest Tempo

Programme 2 (week 6-12)

Tuesday and Friday

Warm-ups: stationary bike /treadmill/ rowing, for 3-5 minutes, progress easy to hard intensity in last minute Stretches: Legs, back, biceps and mid section (5-10 seconds per stretch), feel gentle tension not pain. Exercise Legs Incline leg press Dumbbell squats Donkey calf raise Good morning Back Wide grip seated rows One arm dumbbell rows T-bar rows Back extension Biceps Dumbbell curls High-pulley curl Hammer curl 12/10/10/8 12/10/10/8 12/10/10/8 4 4 4 15/12/12/10 15/12/12/10 15/12/12/10 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/2ecc 12/10/10/8 12/10/10/8 12/10/10/8 10 4 4 4 4 15/12/12/10 15/12/12/10 15/12/12/10 -------------1 minute 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/2ecc 2con/2ecc 12/10/10/8 12/10/10/8 12/10/10/8 12/10/10/8 4 4 4 4 15/12/12/10 15/12/12/10 15/12/12/10 15/12/12/10 1 minute 1 minute 1 minute 1 minute 2con/2ecc 2con/2ecc 2con/4ecc 2con/2ecc Reps Sets Load (RM) Rest Tempo

Cool down: Stretches:

row 3-5 minute gentle repeat stretching exercise same as before the exercise

Record sheet for Programme 1 Monday and Thursday Name__________________________________ Programme Goal Client Goal Exercises Set. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. 1 Monday 2 3 Week 1 4 1 Thursday 2 3 4 1 Monday 2 3 Week 2 4 1 Thursday 2 3 4

1 2 3 4 5 6 7 8 9 10 11

Bench press Dumbbell flyes Parallel bar dips Seated dumbbell press Alternate front arm raise Triceps push down Triceps dips Seated dumbbell triceps extension Abdominal crunch Sit-ups Any other activity

Date Body weight Comments

Record sheet for Programme 1 Tuesday Friday Name__________________________________ Programme Goal Client Goal Exercises Set. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. 1 Tuesday 2 3 Week 1 4 1 Friday 2 3 4 1 Tuesday 2 3 Week 2 4 1 Friday 2 3 4

1 2 3 4 5 6 7 8 9 10 11

Leg extension Lying leg curl Squats Standing calf raise Lateral pull down Barbell row Seated row Back extension Barbell biceps curl Machine curl Low pulley curls

Date Body weight Comments

Record sheet for Programme 2 Monday and Thursday Name__________________________________ Programme Goal Client Goal Exercises Set. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. 1 Monday 2 3 Week 1 4 1 Thursday 2 3 4 1 Monday 2 3 Week 2 4 1 Thursday 2 3 4

1 2 3 4 5 6 7 8 9 10 11

Incline bench press Dumbbell press Closed grip bench press Bent over lateral raise Low pulley front raise (overhand) One dumbbell front raise Lying dumbbell triceps Triceps kick back Seated E-z bar triceps extension Incline bench sit ups Leg raise

Date Body weight Comments

Record sheet for Programme 2 Tuesday and Friday Name__________________________________ Programme Goal Client Goal Exercises Set. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. Wt. Rep. 1 Tuesday 2 3 Week 1 4 1 Friday 2 3 4 1 Tuesday 2 3 Week 2 4 1 Friday 2 3 4

1 2 3 4 5 6 7 8 9 10 11

Incline leg press Dumbbell squats Donkey calf raise Good morning Wide grip seated rows One arm dumbbell rows T-bar rows Back extension Dumbbell curls High pulley row Hammer curl

Date Body weight Comments