BASIC 3 DAY TRAINING ROUTINE
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Exercise Pec-deck Rest Pec-deck Rest Pec-deck
Leg-press Leg-press Leg-press
Bench-press bench-press Bench-press
Shoulder-press Shoulder-press Shoulder-press
Lat-pulldowns Lat-pulldowns Lat-pulldowns
Bicep-curls Bicep-curls Bicep-curls

For the first 3 months a simple alternate day program,exercising all of the main muscle groups.

4 sets, 8-10 reps. Warm up 10-15 minutes on bike,stepper or rowing machine

To finish 5-10 minutes cool-down, Situps/Crunchies.

INTERMEDIATE 5 DAY TRAINING ROUTINE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Chest/Triceps Legs/Abs Biceps Back/abs Shoulders
Bench-press Power-squats Barbell-curl Lat-pulldowns Shoulder-press
Incline-bench Calf-raises Preacher-curl Seated-row Upright-row
Pec-deck Leg-curls Dumbell-curl Dumbell-row Dumbell-press
Tricep-dips Hamstring curl Hammer-curl Pulldown behind Front dumb raise
Tri-ext behind-neck Ab leg raises 20 min Bike Ab crunchies
Tricep-pulldown Roman chair 20 min bike

Warm up 10-15mins on bike, 1 warm-up set + 3 sets, 8 reps on each exercise.

Weight heavy using reasonable form. Don't lock-out at the top of each rep.

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