TRAINING PROGRAM COST P200 (one time)

sets each, 10 repetitions.

Annual Fee P500
exercise.
1. CHEST EXERCISE
Push up 3 styles (no rest in between)

NOTE:

1 minute rest in between sets except some

3. SHOULDER EXERCISE
Dumbbell Press

Lateral Raise

Bench Press - 4 styles

Front Raise

Shrug

2. TRICEPS EXERCISE
One-arm triceps extension
4. BACK EXERCISE
Two-arm triceps extension

Wide Row

Kneeling on-arm row

Triceps Kickback (L/R)

Super man
Lying Triceps Extension

Three (3)

Cat Stretch

5. LEGS EXERCISE
Toe Raise

Mountain Climber

Side by side
Lunges (run form)

Spider Man Walk

Lunges

Egyptian Style

Squat

7. BICEPS EXERCISE
One-arm biceps

6. CORE EXERCISES

Two-arm biceps

Plank (Follow the 28 days challenge strictly!!)

Side Plank

Cross Legs

Bicep curl

Alternate Leg Raise

IMPORTANT REMINDERS:

Leg Raise

8. CARDIO EXERCISE
* Running at least twice a week!
* 2x a week!

Start Date: January 18, 2016

Starting weight: _________

Picture:

Mid Target Condition:

Middle Date: February 18, 2016
Weight: _________
Picture:

TARGET DATE CONDITION:

Middle Date: March 21, 2016
Weight: ________
Picture: