Weeks eight to nine
 

LADIES: Days 22 to 31

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 the men do. Stay on one weight and only increase when the exercise becomes too 'easy' and does not give you a good 'burn'.

RESISTANCE EXERCISE  SETS  REPS  KGs
DAY ONE – SPLIT ONE: BACK, SHOULDERS AND TRICEPS       
Lat-Pull Down  3 15-20   
One Arm Seated Row  3 15-20   
Lower Back Hyperextensions  3 15-20   
Dumbbell Arnold Press  3 15-20   
Dumbbell Front Raise  3 15-20   
Dumbbell Lateral Raise  3 15-20  
French Press  3 15-20   
Bodyweight Triceps Dips  3 15-20   
DAY TWO – SPLIT TWO: LEGS, CHEST AND BICEPS       
Incline Leg Press  3 15-20  
Wide Leg Squat with Dumbbell  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   
Bench Press  3 15-20   
Dumbbell Incline Press  3 15-20   
Bodyweight Push-ups  3 15-20   
Cable Biceps Curl  3 15-20   
Extended Crunch  3 15-20   
Diagonal Crunch 3 15-20  
Ankle Touches 3 15-20  

DAY ONE
Lat Pull Down One Arm Seated Row
Lower Back Hyperextensions Dumbbell Arnold Press
Dumbbell Front Raise Dumbbell Lateral Raise
French Press Bodyweight Triceps Dips

DAY TWO
Incline Leg Press Wide Leg Squat with Dumbbell
Prone Hamstring Curls Inner Thigh Leg Raise
Lying Side Leg Lifts (outer thigh) Bench Press
Dumbbell Incline Press Bodyweight Push-ups
Cable Biceps Curl Extended Crunch
Diagonal Crunch Ankle Touches

Remember to record your weights lifted in the column provided. This will enable you to see how much stronger you have become.