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EXERCISE & CATEGORY
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SESSIONS1-5
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SESSIONS
6-10
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SESSIONS
11+
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Incline bench press, Chest.
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1 set 10 -12 reps
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2 sets 8 -10 reps
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2 -3 sets 10 -12 reps
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Keep your back firmly into the bench, smoothly pushing the weight up, keeping it incline with your chest. Avoid hitting your chest when you bring the weight down.
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Upright row Shoulder's
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1 set 8 - 10 reps
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1 set 12 - 15 reps
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2 sets 10 -12 reps
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Hold the bar in the centre, and lift taking elbows up and out to your sides, no higher than your shoulders. Take care not to hit your chin when lifting the weight.
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Leg extension Quads
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2 sets 8-10 reps
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2 sets 8 - 10 reps
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2 sets 10 -12 reps
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Make sure the machine is comfortable, adjusting any levels to enable you to lift the weight smoothly and under control. Avoid any jerking rapid movements.
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Hands to knees, Abs.
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1 set 12 -20 reps slow
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2 set 12 - 15 reps
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2 sets 15 + reps
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Aim to work slowly, sliding your hands along your thighs no higher than your knees. If your neck hurts, support it with 1 arm, whilst taking the other up your leg.
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Bicep curls normal
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1 set 8-12 reps
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2 sets 8 -10 reps
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2 sets 10 -12 reps
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Concentrate on keeping the elbows tucked into your sides, keeping your back straight and shoulders back, lift and lower the weight slowly in a controlled motion.
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Tricep kick backs
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1 set 10-12 reps each arm
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2 set 8 - 10 reps
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2 sets 10 -12 reps
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Work the arm in a smooth controlled action. Aim to take the weight behind you, by straightening the arm. Begin with a light weight to obtain correct technique.
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Hip rolls Abdominals
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1 set 6 turns each way slow
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1 sets 8 turns each way slow
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1 set 10 turns each way slow
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Aim to keep your knees and ankles together, and simply roll from one side to the other in a slow controlled motion.
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Lying Hamstring's
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1 set 8-10 reps lightweight
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1 set 10 -12 reps
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2 sets 8 - 10 reps
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Control the movement on this exercise, starting with a light weight to prevent any injury. Position the footpads to be placed at ankle height.
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Lateral pull down Back
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1 set 10 - 12 reps light
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2 sets 8 - 10 reps
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2 set 10 -12 reps
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Always perform this exercise as a beginner by taking the bar down in front of you. Take the bar down no further than shoulder height in a controlled motion.
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Seated Calf Raises
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1 set 8-12 reps slow
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2 sets 10 -12 reps
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2 sets 12 + reps
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Hold some weights on your knees, whilst slowly lifting your heals off the floor. Aim to keep your heals raised for a few seconds before lowering under control.
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