| |
LADIES: Days one to ten
Programme Objective: Muscle strength and toning of major muscle groups
Frequency of Training: Two-to-three times per week
Warm-up: Cardio warm-up on rower, step, X-trainer, treadmill or bicycle
Stretching of all major muscle groups depending on the split for the day
Special Instruction: Ladies, you don't have to increase kilograms as you
go through your sets. Stay on one weight and only increase when
the exercise becomes too 'easy' and no longer gives you a good 'burn'.
| RESISTANCE EXERCISE |
SETS |
REPS |
KG’s |
| DAY ONE – SPLIT ONE: BACK, SHOULDERS and TRICEPS |
|
|
|
| Lat-Pull Downs |
3 |
15-20 |
|
| Seated Row |
3 |
15-20 |
|
| Lower back Hyperextensions |
3 |
15-20 |
|
| Dumbbell Lateral Raise |
3 |
15-20 |
|
| Dumbbell Front Raise |
3 |
15-20 |
|
| Upright Row |
3 |
15-20 |
|
| Triceps Push Down |
3 |
15-20 |
|
| Bodyweight Triceps Dip |
3 |
15-20 |
|
| Ankle Touches |
3 |
15-20 |
|
| Diagonal Crunch |
3 |
15-20 |
|
| DAY TWO – SPLIT TWO: LEGS, CHEST and BICEPS |
|
|
|
| Incline Leg Press |
3 |
15-20 |
|
| Bodyweight Squat with Side Leg Raise |
3 |
15-20 |
|
| Prone Hamstring Curls |
3 |
15-20 |
|
| Inner Thigh Leg Raise |
3 |
15-20 |
|
| Lying Side Leg Lifts (outer thigh) |
3 |
15-20 |
|
| Standing Calf Raise |
3 |
15-20 |
|
| Bodyweight Push-ups |
3 |
15-20 |
|
| Bench Press |
3 |
15-20 |
|
| Dumbbell Incline Press |
3 |
15-20 |
|
| Barbell Biceps Curls |
3 |
15-20 |
|
| Abdominal Crunch |
3 |
15-20 |
|
| Crunch with Resistance |
3 |
15-20 |
|
|
