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Advanced Programme
Warm-up
10-20 minutes on cardio-respiratory equipment followed by gentle static stretching of all your major muscle groups
(two x 15 seconds).
Cardio-Respiratory Training
- Frequency: 3-5 times per week
- Intensity: 60-80% of your predicted maximum heart rate (220-age)
- Duration: 30-45 minutes
- Equipment: Cycling, treadmill, cross-trainer, walking, elliptical trainer and rowing
- Method: Steady pace (manual mode); interval training (random/hill); Cross-training (e.g. cycle 15 min; rower 15min; treadmill 15min)
Free Weight Programme (load = 70-80% of maximum)
| Seated Row |
Olympic Bar Squat |
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| Hamstring Curl |
Reverse Lat-Pull Down |
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| Incline Dumbbell Press |
Dumbbell Step-ups |
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| Abdominal Crunch |
Seated Dumbbell Shoulder Press |
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| Standing Alternating Dumbbell Bicep Curls |
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| EZ-Bar Overhead Triceps Extension (French-press) |
Calf Raise |
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| Diagonal Crunch |
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| Resistance Exercise |
Sets |
Reps |
Load |
| Olympic Bar Squat |
3-4 |
12-15 |
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| Reverse Lat-Pull Down |
3-4 |
12-15 |
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| Hamstring Curl |
3-4 |
12-15 |
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| Seated Row |
3-4 |
12-15 |
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| Incline Dumbbell Press |
3-4 |
12-15 |
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| Dumbbell Step-ups |
3-4 |
12-15 |
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| Seated Dumbbell Shoulder Press |
3-4 |
12-15 |
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| Calf Raise |
3-4 |
12-15 |
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| Standing Alternating Dumbbell Bicep Curls |
3-4 |
12-15 |
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| EZ-Bar Overhead Triceps Extension (French-press) |
3-4 |
12-15 |
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| Abdominal Crunch |
3-4 |
12-20 |
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| Diagonal Crunch |
3-4 |
12-20 |
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