strength/growth Set rep weight

Triceps Abs
Tricep extention 2 8 Sit ups on the ball
Tricep pull over 2 8 legs to hands with the ball
Tricep press 2 8 leg lowers with legs on the
biceps oblique twists
Curls 2 8 20 plank on a ball with leg lift
negatives 2 8 20 roll outs and ins
steight arm curls 2 8 plank on the ball.
chest
Pec fly 2 8
press 2 8
press ups 2 8 x
shoulders
upright row 2 8 15
shoulder press 2 8 15
Frontal raise 2 8 12
Back
Dead row 2 8 15
dead lift 2 8 15
arms streight dorsal raise 2 8 x

cardio
running machine time level
incline-3 3 8
1
3
1
3
1
3
1
cross trainer time level
5 9
5 10
5 9
upright bike time resistance
speed-13-14 3 8
3 9
3 10
3 11

rowing machine 1500- fast as possible

Sit ups on the ball 2x 20
legs to hands with the ball 2x15
leg lowers with legs on the ball 2x15
oblique twists 2x20
plank on a ball with leg lift 4 hold for as long as you can
roll outs and ins 2x15
plank on the ball. 4 hold for as long as you can
Exercise
Chest press- on a bench or ball
Pec fly- on bench on the ball
pull overs on the ball
frontal raise
lateral raise with a shoulder press 3x8 5 seconds rest
dead row on the ball
rear delts on the ball
dorsal raise on the ball
Reps/sets weight weight
3x8 5 seconds rest
3x8 5 seconds rest Sit ups on the ball
3x8 5 seconds rest legs to hands with the ball
single leg extenstions
3x8 5 seconds rest oblique twists
plank on a ball
roll outs and ins
3x8 5 seconds rest
3x8 5 seconds rest
3x8 5 seconds rest

bicep curls 4 counts 3x8 5 seconds rest

give and reach 15x2

pull aways 15x4
moving plank 4 z
press and turn 3x8 z
tricep press ups 3x12 z

Cardio
running machine
grade speed time
Sit ups on the ball 2x 20
legs to hands with the ball 2x15
single leg extenstions 2x15
oblique twists 2x20
plank on a ball 4 hold for as long as you can
roll outs and ins 2x15
 Muscle group exercise set rep weight
incline chest press level
chest 2 8
6
incline chest press level
2 8
4
press ups 1 8 x
pec fly on the cable
1 8
machine
press and turn 1 8 x

back dead lifts 1 8

dead row 1 8
dead lifts 1 8
dead row 1 8
back machine 1 10
biceps bicep curls 1 6

bicep curls 1 as many as 1 weight up?

bicep curls 1 6

bicep curls 1 as many as 1 weight up?

Triceps dips 3/3 1 8

tricep extentions 1 8
dips 3/3 1 8
tricep extentions 1 8
inverted plank with
1 10 x
tricep dips
shoulders press 1 8
lateral raise 1 8
press 1 8
lateral raise 1 8
press and lift 1 12 press up and lift 1 arm at a time
core - explosive- roll ups 2 10
leg exts with ball 2 10
leg lowers 2 10
leg lowers legs in and
out? 2 10
sit ups 2 20
rollouts on the ball 2 10
and lift 1 arm at a time
 Muscle group exercise set rep weight
chest pec fly 2 12
chest press 2 12
incline chest press level
1 12
1
incline chest press level
1 12
3
incline chest press level
1 12
6
back on ball- back raise 2 12
on ball-rev fly 2 12
on ball-row 2 12

biceps bicep curls 2 12

arms streight and to the
2 12
side
hammer curls 2 12
tricep pushdown on
Triceps drop[
cable machine
tricep kickbacks 2 12
shoulders press machine- 1 drop
lateral raise 2 12
frontal raise 2 12
core-ball roll out 2 14
roll in 2 14
bridge 3 x
plank on the ball 3 x
streight/bent arms 1 12
streight leg lowers 1 6
legs to arms 1 18
other- boxing 4 20 sec
press ups 1 30
turkish get up 1 10
t hold 1 4
 1 set of each rest then repeat

1 set of each rest then repeat

1 set of each rest then repeat

press up and lift 1 arm at a time

 Muscle group
exercise sets weight note rest
standing press on the cable
2x12 25
machine

standing pull down 3x10 20

bicep curls- 'negatives' 1x10 Dec-14 help up slowly go down

drop set- start at the highest

chest press machine 1 drop set 70-50 no rest
weight and go up 1 plate to

drop set- start at the highest

lat pull down 1 drop set 60-30 no rest
weight and go up 1 plate to

bicep curls cable machine 1 pyramid-6-8-10-12 70/60/50/45

standing pec fly on the

cable machine 2x12 20
pull ups wide 1x15 v
pull ups narrow 1x15 m
Abs plank 2
side plank 2
sit ups on the ball 2x20
leg presses with the ball 1x15
arms to legs with the ball 1x15
roll ups 1x15
sit ups with the medicine ball 2x20

Triceps tricep press 3x12 6 do 1 lot then rest then repeat no rest
tricep exts 3x12 10 no rest
tricep dips 3x12 h no rest
no rest in
shoulders shoulder press 1x12 14
between
lateral raise 1x12 8
 no rest in
shoulder press 1x12 14
between
frontal raise 1x12 8
other- press ups 2x20 f
press and lift 2x20 3
boxing 3x 20 mins 5

Abs plank 2
side plank 2
sit ups on the ball 2x20
leg presses with the ball 1x15
arms to legs with the ball 1x15
roll ups 1x15
sit ups with the medicine ball 2x20
 Muscles Exercise Sets/reps Weight Notes
Shoulders Shoulder press machine 50
lateral raise 2 x 12 10
frontal raise 10
Standing pec deck 2 x 10 14
clean and press 2 x 12 18
Other boxing x 30 each stance 10
press ups x 60 n/a
Turkish get up x4 each side 14
narrow pull-ups - over-grip 2 x 20 n/a
arm circles - side 30s 4
Muscles Exercise Sets/reps Weight Notes
Triceps triceps extension 12
overhead press 2 x 12 12
triceps press 12
triceps press ups on a ball x 30 n/a
triceps extension - cable machine 2 x 10 65
Biceps Under-grip pull-ups (try one-handed) 2 x 20 n/a
bicep curl 2 x 12 18
1/2 way up 12
2 x 12
1/2 way down 12
arms to the side 1 x 12 12

Muscles Exercise Sets/reps Weight Notes

Back lat pull down drop x 12 65
pulley row drop x 12 50
straight arm pull down 2 x 12 30
Wood chop 2 x 12 35
Dead lift 2 x 12 20
dorsal raise with dumbbell x 40 4
Chest Press ups x 60 n/a
pec fly on a ball 2 x 12 18
chest press on the machine drop x 12 75
cable fly 2 x 12 25
45° bench press (setting 7) 2 x 12 20