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www.esn.za.net
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| Weeks:
1-2 |
| Workout
Schedule: |
Sets |
Reps |
| Leg
Press |
1 |
15 |
| Lying
Leg Curl |
1 |
15 |
| Seated
Cable Row |
1 |
15 |
| Flat
Bench Press |
1 |
15 |
| Dumbbell
Press |
1 |
15 |
| Dumbbell
Shrug |
1 |
15 |
| Push
Down |
1 |
15 |
| Barbell
Curl |
1 |
15 |
| Back
Extention |
1 |
15 |
| Standing
Calf Raise |
1 |
15 |
| Barbell
Wrist Curl |
1 |
15 |
| Crunches |
1 |
15 |
| Notes:30
seconds rest between sets |
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| Weeks:
4-6 |
| Workout
Schedule: |
Sets |
Reps |
| Leg
Press |
2 |
12 |
| Lying
Leg Curl |
2 |
12 |
| Seated
Cable Row |
2 |
12 |
| Flat
Bench Press |
2 |
12 |
| Dumbbell
Press |
2 |
12 |
| Dumbbell
Shrug |
2 |
12 |
| Push
Down |
2 |
12 |
| Barbell
Curl |
2 |
12 |
| Back
Extention |
2 |
12 |
| Standing
Calf Raise |
2 |
12 |
| Barbell
Wrist Curl |
2 |
12 |
| Crunches |
2 |
12 |
| Notes:30
seconds rest between sets |
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| Week:
7-12 Split workout with increased intensity |
| Workout 1: Upper Body
| Workout
Schedule: |
Sets |
Reps |
| Flat
Dumbbell Press |
2 |
10
to 12 |
| Pec
Dec Fly |
1 |
10
to 12 |
| 1
Arm Dumbbell Row |
2 |
10
to 12 |
| Seated
Cable Row |
1 |
10
to 12 |
| Seated
Dumbbell Press |
2 |
10
to 12 |
| Dumbbell
Lateral Raise |
1 |
10
to 12 |
| Dumbbell
Shrug |
2 |
10
to 12 |
| Push
Down |
2 |
10
to 12 |
| Barbell
Curl |
2 |
10
to 12 |
| Barbell
Wrist Curl |
2 |
10
to 12 |
| Notes:30
seconds rest between sets |
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Workout 2: Lower Body
| Workout
Schedule: |
Sets |
Reps |
| Smith
Machine Squats |
1 |
8
to 12 |
| Leg
Extention |
1 |
10
to 12 |
| Lying
Leg Curl |
1 |
10
to 12 |
| Back
Extention |
1 |
20
to 30 |
| Standing
Calf Raise |
1 |
12
to 15 |
| Crunches |
2 |
15
to 40 |
| Reverse
Crunch |
2 |
15
to 30 |
| Notes:30
seconds rest between sets |
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Workout
Routines