Combo programmes Beginner - 2 days a week

The next set's weight should be slightly heavier, and the last set should be done with an even heavier weight.

Remember to stretch your muscles after every session.

WEEK 1

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 2

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Thursday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

WEEK 3

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 4

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Thursday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

WEEK 5

Thursday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

WEEK 6

Thursday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 7

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 8

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

WEEK 9

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 20)
Body raise (Sets: 3 Reps: 20)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 20)
Hip lifts (Sets: 3 Reps: 20)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 20)
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)

WEEK 10

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

WEEK 11

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Thursday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 12

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.