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TRAINING PROGRAM COST P200 (one time) NOTE: Three (3)sets each !0 re"etitions#

Ann$a% &ee P'00 ! min$te rest in eteen sets e*ce"t some

e*ercise#

!# C+EST E,ERCISE

Push up 3 styles (no rest in between)

Bench Press - 4 styles

2# TRICEPS E,ERCISE

One-arm triceps extension

Two-arm triceps extension

Triceps Kickback (!")

yin# Triceps $xtension

3# S+O-./ER E,ERCISE

%umbbell Press ateral "aise

&ront "aise 'hru#

# 1AC E,ERCISE

ie "ow Kneelin# on-arm row

'uper man *at 'tretch

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'# .EGS E,ERCISE Toe "aise un#es

un#es (run +orm) ',uat

# CORE E,ERCISES

Plank (&ollow the . ays challen#e strictly//)

'ie Plank *ross e#s

0lternate e# "aise e# "aise

1ountain *limber 'pier 1an alk

'ie by sie $#yptian 'tyle

4# 1ICEPS E,ERCISE

One-arm biceps Two-arm biceps

Bicep curl

5# CAR/IO E,ERCISE

2 "unnin# at least twice a week/

2 x a week/

1PO"T0T "$1%$"'5 'tart %ate5 6anuary 7.8 97:

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1i Tar#et *onition51ile %ate5 &ebruary 7.8 97:

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