Training - Combination Training Programs
5 Day - Full Body & Cardio Routine
- FB Training : Frequency: Monday, Wednesday & Friday.
- Cardio: Frequency: Tuesday & Thursday.
Full Body Program - Repeat 3 Times per Week |
|||
| Body Part | Exercise | Sets |
Reps |
| Total Body | Dumbbell step up to shoulder press | 3 |
12 to 15 |
| Legs | Barbell squat Dumbell lunges |
3 |
12 to 15 12 to 15 |
| Back | Lat pulldowns (V handle) One arm dumbell rows |
3 3 |
12 to 15 12 to 15 |
| Chest | Barbell incline chest press Cable flies |
3 3 |
12 to 15 12 to 15 |
| Shoulders | Seated shoulder press Side lateral raises |
3 3 |
12 to 15 12 to 15 |
| Arms | Standing dumbell curls Standing tricep pushdowns |
3 3 |
12 to 15 12 to 15 |
| Core | Crunches (using gym ball) Hyperextensions |
3 3 |
15 15 |
Cardio Workout - Repeat Twice Per Week
- Perform this workout 3 times per week until you feel you have made good progress.
- It is recommended you remain on this program for at least 1 - 2 months before progressing.
- Once you are comfortable progress on to the 4 day split routine.
- Still maintain perfect form but increase your weights slightly.
3 Day Split Routine |
|
| Time | Exercise |
| 20 Minutes | Options: Treadmill, bike, swimming, 3 minutes warm up 3 minutes medium/ high intensity 2minutes low intensity 3 minutes medium/ high intensity 2minutes low intensity 3 minutes medium/ high intensity 2minutes low intensity 2minutes cool down |
