Training - Weight Training Programs
5 Day Split Training Program
- Frequency:Monday, Tuesday, Thursday, Friday & Saturday.
- Perform 5 minutes warm up on bike/ treadmill before commencing.
Day 1 - Chest & Calves |
|||
| Muscle | Exercise | Sets |
Reps |
| Chest | Incline Dumbell Press Flat Barbell Bench Press Pec Dec Cable Cross Overs |
4 4 3 3 |
12,10,8,6
12,10,8,6 15,12,10,7 15,12,10,7 |
| Calves | Standing Calve Raises Seated Calve Raises |
4 4 |
20,12,10,8 20,12,10,8 |
Day 2 - Back & Ab's |
|||
| Muscle | Exercise | Sets |
Reps |
| Back | Lat Pull Downs to the Front Seated Machine Rows Bent Over one Arm Dumbell Rows Hyerextensions |
4 4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 12,10,8,6 |
| Abs | Crunches Hanging Leg Raises |
4 4 |
20,15,12,10 20,15,12,10 |
| REST DAY | |||
| Muscle | Exercise | Sets |
Reps |
| Shoulders | Dumbell Shoulder Press Side Lateral Raises Reverse Machine Lateral Raises Dumbell Shrugs |
4 4 4 4 |
12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 |
Day 4 - Arms |
|||
| Muscle | Exercise | Sets |
Reps |
| Triceps | Tricep Pushdowns Lying Overhead Extensions with an EZ Bar Dips |
4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 |
| Biceps | Seated Alternate Dumbell Curls Barbell Curls Preacher Curls |
4 4 4 |
12,10,8,6 12,10,8,6 12,10,8,6 |
Day 5 - Legs |
|||
| Muscle | Exercise | Sets |
Reps |
| Legs | Squats Leg Press Hamstring Curls Leg Extensions |
4 4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 12,10,8,6 |
4 Day Split Training Program
- Frequency: Monday, Tuesday, Thursday & Friday.
- Perform 5 minutes warm up on bike/ treadmill before commencing.
Day 1 - Chest & Biceps |
|||
| Muscle | Exercise | Sets |
Reps |
| Chest | Incline Dumbell Press Flat Barbell Bench Press Pec Dec Cable Cross Overs |
4 4 3 3 |
12,10,8,6
12,10,8,6 15,12,10,8 15,12,10,8 |
| Biceps | Seated Alternate Dumbell Curls Barbell Curls Preacher Curls |
4
4 4 |
12,10,8,6 12,10,8,6 12,10,8,6 |
Day 2 - Back & Ab's |
|||
| Muscle | Exercise | Sets |
Reps |
| Back | Lat Pull Downs to the Front Seated Machine Rows Bent Over one Arm Dumbell Rows Hyerextensions |
4 4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 12,10,8,6 |
| Abs | Crunches Hanging Leg Raises |
4 4 |
20,15,12,10 20,15,12,10 |
| REST | |||
| Muscle | Exercise | Sets |
Reps |
| Back | Lat Pull Downs to the Front Seated Machine Rows Bent Over one Arm Dumbell Rows Hyerextensions |
4 4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 12,10,8,6 |
| Abs | Crunches Hanging Leg Raises |
4 4 |
20,15,12,10 20,15,12,10 |
Day 3 - Shoulders & Triceps |
|||
| Muscle | Exercise | Sets |
Reps |
| Shoulders | Dumbell Shoulder Press Side Lateral Raises Reverse Machine Lateral Raises Dumbell Shrugs |
4 4 4 4 |
12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 |
| Triceps | Tricep Pushdowns Lying Overhead Extensions with an EZ Bar Dips |
4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 |
Day 4 - Legs |
|||
| Muscle | Exercise | Sets |
Reps |
| Legs | Squats Leg Press Hamstring Curls Leg Extensions |
4 4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 12,10,8,6 |
| Calves | Standing Calve Raises Seated Calve Raises |
4 4 |
20, 12,10,8 20, 12,10,8 |
3 Day Split Training Program
- Frequency: Monday, Wednesday & Friday.
- Perform 5 minutes warm up on bike/ treadmill before commencing.
Day 1 - Chest & Back |
|||
| Muscle | Exercise | Sets |
Reps |
| Chest | Incline Dumbell Press Flat Barbell Bench Press Pec Dec Cable Cross Overs |
4 4 3 3 |
12,10,8,6
12,10,8,6 15,12,10,8 15,12,10,8 |
| Back | Lat Pull Downs to the Front Seated Machine Rows Bent Over one Arm Dumbell Rows |
4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 |
| REST | |||
Day 2 - Lower Body |
|||
| Muscle | Exercise | Sets |
Reps |
| Chest | Incline Dumbell Press Flat Barbell Bench Press Pec Dec Cable Cross Overs |
4 4 3 3 |
12,10,8,6
12,10,8,6 15,12,10,8 15,12,10,8 |
| Back | Lat Pull Downs to the Front Seated Machine Rows Bent Over one Arm Dumbell Rows |
4 4 4 |
12,10,8,6
12,10,8,6 12,10,8,6 |
| REST | |||
Day 3 - Shoulders & Arms |
|||
| Muscle | Exercise | Sets |
eps |
| Shoulders | Dumbell Shoulder Press Side Lateral Raises Reverse Machine Lateral Raises Dumbell Shrugs |
4 4 4 4 |
12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 |
| Triceps | Tricep Pushdowns
Dips |
4 4 |
12,10,8,6
12,10,8,6 |
| Biceps | Seated Alternate Dumbell Curls
Preacher Curls using EZ Bar |
4 4 |
12,10,8,6 12,10,8,6 |
| 2 REST DAY'S | |||
3 Day Full Body Repeated Training Program
- Frequency: Monday, Wednesday & Friday.
Full Body Program - Repeat 3 Times per week. |
|||
| Body Part | Exercise | Sets |
Reps |
| Total Body | Dumbell Step Up to Shoulder Press | 3 |
10 |
| Legs | Barbell lunges Dumbell step ups |
3 3 |
10 10 |
| Back | Lat Pulldowns (V handle) One Arm Dumbell Rows |
3 3 |
10 10 |
| Chest | Barb ell Incline Chest Press Cable Flies |
3 3 |
10 10 |
| Arms | Standing Dumbell Curls Standing Tricep Pushdowns |
3 3 |
10 10 |
| Core | Crunches (using gym ball) Hyperextensions |
3 3 |
10 10 |
2 Day Upper \ Lower Split Training Program
- Frequency: Monday & Thursday.
- Perform 5 minutes warm up on bike/ treadmill before commencing.
Full Body Program - Repeat 3 Times per week. |
|||
| Body Part | Exercise | Sets |
Reps |
| Shoulders | Dumbell Shoulder Press | 4 |
12,10,8,6 |
| Chest | Incline Dumbell Press Flat Barbell Bench Press |
3 3 |
12,10,8,6 12,10,8,6 |
| Back | Lat Pulldowns to the Front Seated Machine Rows |
3 3 |
12,10,8,6 12,10,8,6 |
| Triceps | Tricep pushdowns | 3
|
12,10,8,6
|
| Biceps | Seated alternate dumbell curls | 3
|
12,10,8,6 |
| 2 REST DAY'S | |||
| Body Part | Exercise | Sets |
Reps |
| Legs | Squats Leg Press |
4 4 |
12,10,8,6 12,10,8,6 |
| Calves | Standing Calve Raises Seated Calve Raises |
3 3 |
20, 12,10,8 20, 12,10,8 |
| Abs | Crunches Hanging Leg Raises |
3 3 |
20, 12,10,8 12,10,8,6 |
