week1-trainingplan

7/27/2019 Week1-TrainingPlan

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2013 Make It Yours

Exercise Descrip*on Sets Reps Equipment MajorMusclegroupstrained

Seatedshoulderpress

Seatedonbenchwithbackstraight,startwithelbowsinlinewith

shouldersandbentat90degrees.Extendarmsbutdonotlockelbows.

Lowertostartposi=onandrepeat.

2 12 Dumbbells Shoulders

Squats

Standingwithlegsshoulder-widthapart,bendyourkneesandextendyou

hipsasifabouttositdown.Don'tletyourbuFocksdropbelowyourknees&kneesshouldnotextendbeyondtoes.Standupandrepeat.

2 15-20 BodyWeight Quadriceps,hamstring&gluteals

Bicepcurls

Seatedonabench,witharmsatsideandpalmsfacingupwards,bringthe

dumbbellstowardstheshoulders.Makesureyoukeepyourelbowsat

yourside.Lowertheweightsslowlyandrepeat.

2 12 Dumbbells Biceps

Step-upswithdumbbellsChooseaboxorbenchofatleast60cm,stepupontoboxalterna=ng

leadinglegs.Perform10oneachleg.2 10eachleg Dumbbells Quadriceps,hamstrings&gluteals

TricepdipsPerformtheseonabench-canbedonewithkneesbent(easier)or

straight.2 15-20 BodyWeight Tricepsand shoulders

DoublelegcalfraisesPerformtheseonastep,lowerheelsbelowstep&thenpushuponto

toes.Keeplegsstraight.2 20 BodyWeight Calfmuscles

Ballpush-ups

Withyourfeetorlowerlegsontheball,handsontheground,performa

push-upbyloweringyourchesttowardsyourhands&pushingyourselfup

intothestar=ngposi=on.Thelessofyourbodyontheball(feet),the

moredifficultthisexerciseis.

2 20 BodyWeight Chestandshoulders

Plank

Holdyourownweightoffthefloorbyres=ngonyourelbowsandtoes,

keepingbodyparalleltothefloor.Besurenottoletyourbackarchor

buFocksdropbelowelbows.Ifthisistootough,itcanbeperformedonelbowsandknees.

2 45s -1mi n B odyWe ig ht

Coremuscles-abdomenandlower

back

1Armrows

Startwiththesamehand&kneeres=ngonabench&backflat.Holding

theweightintheoppositearm,bendtheelbowtakingittowardthe

ceilingandtheweighttowardschest.Straightenarmdowntosideand

repeat.Perform12oneachside.

2 12 DumbbellsBack-Lats&Rhomboidsaswellas

biceps

Crunches

Lieonback&startwithhandsonthighs&reachhandstothetopofthe

kneesinaslowcontrolledmovement.Loweryourselfdownun=lshoulder

bladestouchtheground.Repeat.

2 30 BodyWeight RectusAbdominus

ObliqueCrunchesLyingonback,cross1legontheknee&crunchuptakingoppositeelbow

towardsoppositeknee.Do20eachside.2 4 0 B od y We igh t I nte rn al & E xt er na l O bli qu es

SUPERSET1

SUPERSET2

SUPERSET3

SUPERSET4

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RecoveRy Perform

strength training session

on non-consecutive days.

SupeRSettingPerform

one set of each exercise in

the superset, followed by

the second set of each exer-

cise in the superset; repeat

again if doing three sets.

chooSing weightS

Select weights that require

moderate to hard effort.

(i.e. be able to complete a

set of repetitions with your

chosen weight, but the last

few repetitions should

become challenging).

waRm up Prior to any

strength session, make

sure you do some cardio-

vascular exercise at an

easy intensity for about 10

minutes such as jogging,

cycling, rowing etc.

cool Down Finish with

five minutes of light cardio

BELLY

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READER’SCHALLENGE woRkout plan :week one

the Belly oFF woRkout plan B k wr, bs

Srs S is f S afr (.sss.)

week1-trainingplan

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