Goal:Decrease Bodyfat, General Fitness and Muscle Tone
Suggested Weekly Training Cycle:
M
T
W
T
F
S
S
A
B
R
A
B
R
R
Exercises
A
(Chest, Shoulders,Triceps)
B
(Back, Legs, Biceps)
Push Ups x 50 Incline Dumbbell Press Machine Shoulder Press Dumbbell Lateral Raises Dips/Assisted Dips French Press Bosu Crunch (3 x 20) Rower 2000mTreadmill, 2km
Chins/Assisted Chinsx50 Seated Rows Squats Lunges Cable Curls Hanging Knee Raises
Stairmaster, intervals Bike, hill climb
Sets and Reps:
Complete 3-4 sets, selecting a weight that allows you to fail at around 12-15 reps on your first set. Complete each following set to failure.
Recovery Time Between sets:
Rest for no more than 60 seconds between each set and exercise.
Theory:
By training half the body in each work, you are using a lot of calories in each session, but also a lot more in the next 72 hours to repair the muscles that have been worked. This results in maximum calorie usage.
Nutrition Tips:
With any bodyfat reduction and fitness program, always eat according to your metabolic type, focussing on quality wholesome foods and avoiding refined and packet foods.
Please remember if
you are not sure how
to do an excercise,
then please speak to one of our fully
qualified members of staff who will be more than happy to help
you.
