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Updated 07 March 2013

Combo programmes Beginner - 3 days a week

Get fit with 3 sessions a week.

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For the resistance exercises: start with a lighter weight - one with which you can do 12-14 smooth, controlled repetitions without stopping. If you find the 12th and 14th repetition quite hard to do, you're doing the exercise correctly.

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.

Wednesday
Cardio 5 min. (warm-up)
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 2

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

Wednesday
Cardio 5 min. (warm-up)
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)
Standing calf raises (Sets: 4Reps: 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)
 
Friday
Cardio 5 min. (warm-up)
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
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Wednesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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)
 
Friday
Cardio 5 min. (warm-up)
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)
Standing calf raises (Sets: 4Reps: 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
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday
Cardio 5 min. (warm-up)
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)
Standing calf raises (Sets: 4Reps: 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)
 
Friday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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

Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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)
 
Friday

Cardio 5 MIN. (WARM-UP)
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)
Standing calf raises (Sets: 4Reps: 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 6

Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Wednesday
Cardio 5 MIN. (WARM-UP)
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)
Standing calf raises (Sets: 4Reps: 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)
 
Friday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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 7

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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)
 
Friday
Cardio 5 MIN. (WARM-UP)
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)
Standing calf raises (Sets: 4Reps: 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 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
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)
Standing calf raises (Sets: 4Reps: 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)
 
Friday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
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 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)

Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 20)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 20)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 20)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 20)

Pec decs (Sets: 3 Reps: 20)
 
Friday
Cardio 5 MIN. (WARM-UP)
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)
Standing calf raises (Sets: 4Reps: 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 10

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)

Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Friday
Cardio 5 MIN. (WARM-UP)
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
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 12

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH

Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Friday

Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

 
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