male training week 1

WEEK 1MALE TRAINING

8 week programHOW IT WORKS

BELOW FIND ONE PROGRAMTHAT CAN BE INTERCHANGED AT

HOME OR THE GYMBASED ON YOUR LIFESTYLE.

WEIGHT CHOICE FOR HOME

For example: You may choose to do DAY 1& 2 at the gym, followed by DAY 4, 5 & 6 at

home with your set of dumbbells or viceversa. You could even alternate days!

Whether you follow this program either atthe gym, at home, or both - TNT’s formulation

has been specifically designed to set youup for success to transform your body!

To ensure you’re still achieving great results at home, please consider a set of 10kgs + dumbbells

8 week program

This Program is a 5 day split, that can bedone at the gym or from home, plus 1

cardiovascular day and a rest day.

RESISTANCE (PUSH)

RESISTANCE (PULL)

CORE AND CARDIO

RESISTANCE (PUSH) SUPERSETS

RESISTANCE (PULL)

RESISTANCE (ARMS)

REST

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)

REPETITIONS REPETITIONS = 30 (15 REPETITIONS EACH SIDE)

REST REST = 45-90 SECONDS REST BETWEEN SETS

EQUIPMENTEQUIPMENT = DUMBBELLS

MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS

GYM OPTIONGYM OPTION = SMITH MACHINE BACKWARD LUNGES (ALTERNATING LEGS)

DaY 1

EXERC I SEEXERC I SE 01

Backward Lunges (alternating legs)

5-10

MIN

UTE

S W

AR

M U

Pd

ay 1

Res

ista

nc

e (P

us

h)

GYM OPTIONGYM OPTION


REPETITIONS REPETITIONS = 15 REPETITIONS PUSH UPS


EQUIPMENTEQUIPMENT =

MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS

GYM OPTIONGYM OPTION = DUMBBELL BENCH PRESS (FLAT BENCH)


Push Ups


day

1 R

esis

tan

ce

(Pu

sh

)



REPETITIONS REPETITIONS = 20 REPETITIONS LAYING FLYES



MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, TRICEPS AND CHEST

GYM OPTIONGYM OPTION = CABLE FLYES


Laying Flyes

day

1 R

esis

tan

ce

(Pu

sh

)



Diamond Push Ups


REPETITIONS REPETITIONS = 15 REPETITIONS DIAMOND PUSH UPS




GYM OPTIONGYM OPTION = CLOSE GRIP BARBELL PRESS

day

1 R

esis

tan

ce

(Pu

sh

)


SUPERSET: SUPERSET: NO REST BETWEEN EXERCISES

SETSSETS = 10-1

REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONS FROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST REST =

EQUIPMENTEQUIPMENT = DUMBBELL

MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = TRICEPS AND CORE

GYM OPTIONGYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING ON BENCH)


Single Arm Tricep Kickbacks (on hands & Knees)

day

1 R

esis

tan

ce

(Pu

sh

)

STreTCH

CHEST

QUADS

GLUTES

HIP FLEXORS

HAMSTRINGS

LOWER BACK

To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each

muscle group mentioned below.

DaY 2



Stiff Leg Deadlifts with Lateral Raise SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)

REPETITIONS REPETITIONS = 15 REPETITIONS



MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS AND BACK

GYM OPTIONGYM OPTION = STIFF LEG DEADLIFT WITH BARBBELL

5-10

MIN

UTE

S W

AR

M U

Pd

ay 2

Res

ista

nc

e (P

ull

)


Bicep Curls


REPETITIONS REPETITIONS = 15 REPETITIONS BICEP CURLS15 REPETITIONS BICEP CURLS



MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS

GYM OPTIONGYM OPTION = LOW CABLE CURLS


day

2 R

esis

tan

ce

(Pu

ll)


Upright rows


REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS



MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, BACK

GYM OPTIONGYM OPTION = BARBELL UPRIGHT ROWS


day

2 R

esis

tan

ce

(Pu

ll)


Front Raise





MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, BACK

GYM OPTIONGYM OPTION = BARBELL FRONT RAISE


day

2 R

esis

tan

ce

(Pu

ll)


Standing Single Arm Front RaiseSUPERSET: SUPERSET:

SETSSETS = 10-1

REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONS FROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST REST =


MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS AND CORE

GYM OPTIONGYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS


day

2 R

esis

tan

ce

(Pu

ll)

Foam roLLer

GLUTES/ HAMSTRINGS

THIGHS

OUTER QUAD ITBS

UPPER BACK

LOWER BACK

CALVES



Crunches superset Leg Raise superset Flutter Kickssuperset Ankle Taps superset Elbow to Knee(alternating) superset Plank

SUPERSET: SUPERSET: NO REST BETWEEN EXERCISES

SETSSETS = 1 ROUND (BEGINNERS) | 2 ROUNDS (INTERMEDIATE/ADVANCED)

REPETITIONS REPETITIONS = 45 SECONDS 45 SECONDS

REST REST = 15 SECONDS REST BETWEEN EACH EXERCISE


MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CORE

DaY 3EXERC I SEEXERC I SE 01

DAY

3 C

OR

E A

ND

CA

RD

IO5-

10 M

INU

TES

WA

RM

UP


DAY

3 C

OR

E A

ND

CA

RD

IO


DAY

3 C

OR

E A

ND

CA

RD

IO

Cardio to be performed outdoors andpreferably fasted before Meal 1

Must choose only ONE of the options below

BRISK WALK (1 HOUR)

SWIMMING (1 HOUR)

YOGA/PILATES (1 HOUR)

CROSS TRAINER (45 MINUTES)

ELLIPTICAL ROWER (45 MINUTES)

BIKE RIDE (45 MINUTES)

STAIR MASTER (30 MINUTES)

STAIR/HILL WALKS (30 MINUTES)

SPIN CLASS (30 MINUTES)

CIRCUIT/ CROSSFIT (20 MINUTES)

BOXERCISE (20 MINUTES)

SKIPPING (20 MINUTES)





MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST

GYM OPTIONGYM OPTION = DUMBBELL FLYES


DaY 4


Wide Grip Push-ups

5-10

MIN

UTE

S W

AR

M U

Pd

ay 4

Res

ista

nc

e (P

us

h) S

up

ers

ets



Elevated Push-ups

day

4 R

esis

tan

ce

(Pu

sh

) Su

per

set

s




EQUIPMENTEQUIPMENT = BENCH OR ELEVATED PLATFORM

MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST

GYM OPTIONGYM OPTION = INCLINE DUMBBELL PRESS


Diamond Push-ups on knees

day

4 R

esis

tan

ce

(Pu

sh

) Su

per

set

s






GYM OPTIONGYM OPTION = CLOSE GRIPS SMITH MACHINE



Dips

day

4 R

esis

tan

ce

(Pu

sh

) Su

per

set

s




EQUIPMENTEQUIPMENT = BENCH

MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = TRICEPS

GYM OPTIONGYM OPTION = HIGH CABLE TRICEP PULLDOWNS


day

4 R

esis

tan

ce

(Pu

sh

) Su

per

set

s


Crunches





MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CORE

GYM OPTIONGYM OPTION = AB MACHINE


STreTCH

CHEST

QUADS

GLUTES

HIP FLEXORS

HAMSTRINGS

LOWER BACK




day

5 R

esis

tan

ce

(Pu

ll)

Split Squats

SETSSETS = 2 EACH LEG (BEGINNERS) | 3 EACH LEG (INTERMEDIATE/ADVANCED)




MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS AND BACK

GYM OPTIONGYM OPTION = SMITH MACHINE SPLIT SQUATS


5-10

MIN

UTE

S W

AR

M U

P


Bent over Rows

day

5 R

esis

tan

ce

(Pu

ll)


REPETITIONS REPETITIONS = 15 REPETITIONS BICEP CURLS15 REPETITIONS BICEP CURLS



MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BACK & BICEPS

GYM OPTIONGYM OPTION = SEATED ROW



Bent Over Reverse Flyes

day

5 R

esis

tan

ce

(Pu

ll)





MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = REAR SHOULDERS

GYM OPTIONGYM OPTION = REVERSE FLY MACHINE



Bicep Holds

day

5 R

esis

tan

ce

(Pu

ll)


REPETITIONS REPETITIONS = 45 SECOND HOLDS45 SECOND HOLDS




GYM OPTIONGYM OPTION = BARBELL BICEP HOLDS



day

5 R

esis

tan

ce

(Pu

ll)

Standing Single Arm Front RaiseSUPERSET: SUPERSET: NO REST BETWEEN EXERCISES

SETSSETS = 10-1

REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONSFROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST REST =


MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BACK AND CORE

GYM OPTIONGYM OPTION = T-BAR SINGLE ARM ROWS


Foam roLLer

GLUTES/ HAMSTRINGS

THIGHS

OUTER QUAD ITBS

UPPER BACK

LOWER BACK

CALVES




day

6 R

esis

tan

ce

(Ar

ms

)

Bicep Curls (alternating arms)


REPETITIONS REPETITIONS = 30 REPETITIONS (15 EACH ARM)30 REPETITIONS (15 EACH ARM)




GYM OPTIONGYM OPTION = PREACHER CURLS


5-10

MIN

UTE

S W

AR

M U

P

day

6 R

esis

tan

ce

(Ar

ms

)


Push Ups


REPETITIONS REPETITIONS = 15 REPETITIONS PUSH UPS15 REPETITIONS PUSH UPS




GYM OPTIONGYM OPTION = BARBELL BENCH PRESS (FLAT BENCH)



Bicep Static Holds


REPETITIONS REPETITIONS = 45 SECONDS45 SECONDS




GYM OPTIONGYM OPTION = LOW CABLE CURLS


day

6 R

esis

tan

ce

(Ar

ms

)


Diamond Push Ups


REPETITIONS REPETITIONS = 15 REPETITIONS DIAMOND PUSH UPS15 REPETITIONS DIAMOND PUSH UPS




GYM OPTIONGYM OPTION = CLOSE GRIP BARBELL PRESS


day

6 R

esis

tan

ce

(Ar

ms

)


Single Arm Hammer CurlsSUPERSET: SUPERSET: NO REST BETWEEN EXERCISES

SETSSETS = 10-1

REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONSFROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST REST =


MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS AND CORE

GYM OPTIONGYM OPTION = SINGLE ARM HAMMER CURL WITH PLATE


day

6 R

esis

tan

ce

(Ar

ms

)

STreTCH

CHEST

QUADS

GLUTES

HIP FLEXORS

HAMSTRINGS

LOWER BACK



DaY 7D

AY 7

RES

T

A REST DAY IS A DAY WHEREYOU TAKE A BREAK FROM TRAINING

AND ALLOW YOUR BODY TIME TO RECOVER.

Taking time out where you can to reconnect with your body is SO important for your health

and wellbeing!

The body is built to move so get out for a nice stroll or take up a new activity! E.g. golf, surfing, gardening, cleaning the house, or table tennis. Get yourself a massage if you can or go for arelaxing swim in the ocean as this is a great

natural source of magnesium that is great for muscle recovery.

male training week 1

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