Weight training Beginner - Weight training for Men

Programme information:
Level: Beginner; Men
Where: In a gym or at home
Components: Cardio (cycling, treadmill, walking, cross-trainer, rowing or elleptical trainer), resistance exercises & stretches
Weeks: 11
Sessions per week: 3 x Cardio combo; 3 x Resistance training.
At completion: You will have an increased muscle mass, a lower body fat percentage and sculptured muscles. Your body shape will have changed. 

WEEK 1

Monday
Full body stretch
Cardio combo : 20 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 50-70% of your predicted maximum heart rate. Steady Pace
Lateral pulldown (Sets: 3 Reps: 10)
Bodyweight squats (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Seated shoulder press (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets:3 Reps:15)
Dumbbell shoulder press (Sets:3 Reps:10)
Bicep curls with dumbbells (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Wednesday
Lower body stretch
Cardio combo: 20 min.  Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 50-70% of your predicted maximum heart rate. Steady Pace
Lateral pulldown (Sets: 3 Reps: 10)
Bodyweight squats (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Seated shoulder press (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets:3 Reps:15)
Dumbbell shoulder press (Sets:3 Reps:10)
Bicep curls with dumbbells (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Friday
Quick stretch
Cardio combo: 20 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 50-70% of your predicted maximum heart rate. Steady Pace
Lateral pulldown (Sets: 3 Reps: 10)
Bodyweight squats (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Seated shoulder press (Sets: 3 Reps: 15)
Hamstring curls with machine  (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 12)
Oblique crunches (Sets: 3 Reps: 12)
Standing calf raises  (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
 
WEEK 2

Monday
Full body stretch
Cardio combo 30 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Lateral pulldown (Sets: 3 Reps: 10)
Squats with dumbbells (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Bench press (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg extensions with machine (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Bench dips (Sets: 3 Reps: 12)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Wednesday
Lower body stretch
Cardio combo 30 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Lateral pulldown (Sets: 3 Reps: 10)
Squats with dumbbells (Sets: 3 Reps: 10)
Leg press (Sets: 3 Reps: 12)
Bench press (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg extensions with machine (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Bench dips (Sets: 3 Reps: 12)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Friday
Quick stretch
Cardio combo 30 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training
Squats with dumbbells  (Sets: 3 Reps: 10)
Lateral pulldown (Sets: 3 Reps: 10)
Leg press (Sets: 3 Reps: 12)
Bench press (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg extensions with machine (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Bench dips (Sets: 3 Reps: 12)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
WEEK 3

Monday
Full body stretch
Cardio combo 30-45 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Seated row (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell fly (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Tricep extension using both hands (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 12)
Oblique crunches (Sets: 3 Reps: 12)
 
Tuesday
Lower body stretch
Cardio combo 30-45 min.  Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Seated row (Sets: 3 Reps: 12)
Olympic bar squats (Sets:3 Reps:15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell fly (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Tricep extension using both hands (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Oblique crunches (Sets: 3 Reps: 12)
 
Wednesday
Quick stretch
Cardio combo 30-45 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Seated row (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell fly (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Tricep extension using both hands (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Oblique crunches (Sets: 3 Reps: 12)
 
Thursday
Full body stretch
Cardio combo 30-45 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Seated row (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell fly (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Tricep extension using both hands (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Oblique crunches (Sets: 3 Reps: 12)
 
Friday
Lower body stretch
Cardio combo 30-45 min. Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer 60-80% of your predicted maximum heart rate. Steady pace, interval training, cross training
Seated row (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell fly (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Tricep extension using both hands (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Oblique crunches (Sets: 3 Reps: 12)
 
WEEK 4

Monday
Full body stretch
Cardio combo 20 min. Upright cycle, recumbent cycle, treadmill, stepper, cross-trainer 70%+ of your predicted maximum heart rate. Interval training (random/hill), cross training (e.g. cycle 7 min, rowing 7 min, treadmill 7 min)
Squats with dumbbells  (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Wednesday
Quick stretch
Cardio combo 20 min. Upright cycle, recumbent cycle, treadmill, stepper, cross-trainer 70%+ of your predicted maximum heart rate.Interval training (random/hill), cross training (e.g. cycle 7 min, rowing 7 min, treadmill 7 min)
Squats with dumbbells  (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)
 
Friday
Lower body stretch
Cardio combo 20 min. Upright cycle, recumbent cycle, treadmill, stepper, cross-trainer 70%+ of your predicted maximum heart rate. Interval training (random/hill), cross training (e.g. cycle 7 min, rowing 7 min, treadmill 7 min)
Squats with dumbbells  (Sets: 3 Reps: 10)
Step ups (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Seated shoulder press (Sets: 3 Reps: 15)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 10)
Oblique crunches (Sets: 3 Reps: 12)

WEEK 5

Monday
Weight training stretches

Tuesday
Weight training stretches

Wednesday
Weight training stretches

Thursday
Weight training stretches

Friday
Weight training stretches

Saturday
Weight training stretches

WEEK 6

Monday
Full body stretch
Cardio combo
Warm-up on rower,step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Dumbbell bent over row (Sets: 3 Reps: 10)
Hyperextensions (Sets: 3 Reps: 12)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Bench dips (Sets: 3 Reps: 12)
Triceps bodyweight dip press (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
 
Wednesday
Quick stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Leg extensions with machine (Sets: 3 Reps: 15)
Olympic bar squats (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Pec decs (Sets: 3 Reps: 12) 

Friday
Lower body stretch
Cardio combo. Warm-up on rower,step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Dumbbell bent over row (Sets: 3 Reps: 10)
Hyperextensions (Sets: 3 Reps: 12)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Bench dips (Sets: 3 Reps: 12)
Triceps bodyweight dip press (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
 
Saturday
Full body stretch
Cardio combo: Warm-up on rower, step, x-trainer, treadmill or bicycle
Leg extensions with machine (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Olympic bar squats (Sets: 3 Reps: 15)
Pec decs (Sets: 3 Reps: 12)

WEEK 7

Monday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Dumbbell bent over row (Sets: 3 Reps: 10)
Hyperextensions (Sets: 3 Reps: 12)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Bench dips (Sets: 3 Reps: 12)
Triceps bodyweight dip press (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
 
Wednesday
Quick stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Leg extensions with machine (Sets: 3 Reps: 15)
Olympic bar squats (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Pec decs (Sets: 3 Reps: 12)
 
Friday
Lower body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Dumbbell bent over row (Sets: 3 Reps: 10)
Hyperextensions (Sets: 3 Reps: 12)
Dumbbell shoulder press  (Sets: 3 Reps: 10)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
Bench dips (Sets: 3 Reps: 12)
Triceps bodyweight dip press (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
 
Saturday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Leg extensions with machine (Sets: 3 Reps: 15)
Leg press (Sets: 3 Reps: 12)
Standing calf raises (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Olympic bar squats (Sets: 3 Reps: 15)
Pec decs (Sets: 3 Reps: 12)

WEEK 8

Monday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell bent over row (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 12)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Dumbbell front shoulder raise (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Reverse fly (Sets: 3 Reps: 15)
French press (Sets: 3 Reps: 10)
Bodyweight pullups (Sets: 3 Reps: 15)
 
Wednesday
Quick stretch
Cardio combo. Warm-up on rower, step, x-trainer treadmill or bicycle
Leg press (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Step ups (Sets: 3 Reps: 15)
Standing calf raises (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Dumbbell hammer curls (Sets: 3 Reps: 10)
 
Friday
Lower body stretch
Cardio combo. Warm-up on rower, step,x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell bent over row (Sets: 3 Reps:10)
Seated row (Sets: 3 Reps: 12)
Reverse fly (Sets: 3 Reps: 15)
Dumbbell front shoulder raise (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Dumbbell shoulder press (Sets: 3 Reps: 10)
French press (Sets: 3 Reps: 10)
Bodyweight pullups (Sets: 3 Reps: 15)
 
Saturday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Leg press (Sets: 3 Reps: 12)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Step ups (Sets: 3 Reps: 15)
Standing calf raises (Sets: 3 Reps: 15)
Bench press (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 10)
Cable front raises (Sets: 3 Reps: 15)
Bicep curls with dumbbells (Sets: 3 Reps: 15)
Dumbbell hammer curls (Sets: 3 Reps: 10)
 
WEEK 9

Monday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown (Sets: 3 Reps: 10)
Dumbbell bent over row (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 10)
Dumbbell Arnold press (Sets: 3 Reps: 12)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
French press (Sets: 3 Reps: 10)
Bodyweight pullups (Sets: 3 Reps: 15)
Reverse fly  (Sets: 3 Reps: 15)
Standing tricep pressdown (Sets: 3 Reps: 15)
 
Wednesday
Quick stretch
Cardio combo
Warm-up on rower, step, x-trainer, treadmill or bicycle
Front and rear dumbbell lunge (Sets: 3 Reps: 15)
Olympic bar squats  (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Standing calf raises (Sets: 3 Reps: 15)
Step ups (Sets: 3 Reps: 15)
Dumbbell fly (Sets: 3 Reps: 10)
Floor push ups (Sets: 3 Reps: 12)
Dumbbell chest press (Sets: 3 Reps: 12)
Bicep curls with theraband (Sets: 3 Reps: 15)
Dumbbell hammer curls (Sets: 3 Reps: 10)
 
Friday
Lower body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Lateral pulldown  (Sets: 3 Reps: 10)
Dumbbell bent over row (Sets: 3 Reps: 10)
Seated row (Sets: 3 Reps: 10)
Dumbbell Arnold press (Sets: 3 Reps: 12)
Standing lateral shoulder raise (Sets: 3 Reps: 15)
Reverse fly  (Sets: 3 Reps: 15)
Seated row (Sets: 3 Reps: 12)
Standing tricep pressdown (Sets: 3 Reps: 15)
French press (Sets: 3 Reps: 10)
Bodyweight pullups (Sets: 3 Reps: 15)
 
Saturday
Full body stretch
Cardio combo. Warm-up on rower, step, x-trainer, treadmill or bicycle
Front and rear dumbbell lunge (Sets: 3 Reps: 15)
Olympic bar squats (Sets: 3 Reps: 15)
Hamstring curls with machine (Sets: 3 Reps: 15)
Standing calf raises (Sets: 3 Reps: 15)
Step ups  (Sets: 3 Reps: 15)
Dumbbell fly (Sets: 3 Reps: 10)
Floor push ups (Sets: 3 Reps: 12)
Dumbbell chest press (Sets: 3 Reps: 12)
Bicep curls with theraband (Sets: 3 Reps: 15)
Dumbbell hammer curls (Sets: 3 Reps: 10)
 
WEEK 10

Monday
Full body stretch
Cardio combo 20-30 min. Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
 
Wednesday
Quick stretch
Cardio combo 20-30 min
Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
 
Friday
Lower body stretch
Cardio combo 20-30 min. Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
 
WEEK 11

Monday
Full body stretch
Cardio combo 20-30 min.
Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
 
Wednesday
Quick stretch
Cardio combo 20-30 min
Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
 
Friday
Lower body stretch
Cardio combo 20-30 min
Interval-training programme on any cardio-respiratory equipment
Squats with dumbbells (Sets: 3 Reps: 10)
Bench press (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Hamstring curls with machine (Sets: 3 Reps: 15)
Dumbbell shoulder press (Sets: 3 Reps: 10)
Bar curl (Sets: 3 Reps: 10)
Leg press  (Sets: 3 Reps: 12)
Tricep extension using both hands (Sets: 3 Reps: 10)
Abdominal crunches (Sets: 3 Reps: 10)
Standing calf raises (Sets: 3 Reps: 15)