| |
LADIES: Days 11 to 22
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 as with the men. 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 |
KGs |
| DAY ONE – SPLIT ONE: BACK, SHOULDERS AND TRICEPS |
|
|
|
| Reverse Lat-Pull Down |
3 |
15-20 |
|
| One Arm Bent Over Row |
3 |
15-20 |
|
| Incline Seated Row |
3 |
15-20 |
|
| Cable Front Raise |
3 |
15-20 |
|
| Dumbbell Shoulder Press |
3 |
15-20 |
|
| Dumbbell Reverse Flies |
3 |
15-20 |
|
| Bodyweight Triceps Dips |
3 |
15-20 |
|
| Overhead Triceps extension |
3 |
15-20 |
|
| Twist Crunch |
3 |
15-20 |
|
| Diagonal Crunch |
3 |
15-20 |
|
| DAY TWO – SPLIT TWO: LEGS, CHEST AND BICEPS |
|
|
|
| Step-Ups |
3 |
15-20 |
|
| Hamstring Curls |
3 |
15-20 |
|
| Bodyweight/Dumbbell Lunges |
3 |
15-20 |
|
| Seated Calf Raise |
3 |
15-20 |
|
| Inner Thigh Leg Raise |
3 |
15-20 |
|
| Lying Side Leg Lifts (outer thigh) |
3 |
15-20 |
|
| Bodyweight Push-ups |
3 |
15-20 |
|
| Dumbbell Incline Press |
3 |
15-20 |
|
| Dumbbell Flies |
3 |
15-20 |
|
| Dumbbell Biceps Curls |
3 |
15-20 |
|
| Reverse Crunch |
3 |
15-20 |
|
| Straight Crunch |
3 |
15-20 |
|
|
