Your Weekly Training Plan

Week 8 Training Plan

DISCIPLINE Session 1 SQUATS – HAMSTRING CURL CHEST PRESS – BICEP CURL PULL DOWN WIDE – TRICEP PUSH STEP UPS – CRUNCHES 40-50% OF 1 RM 15 REPS 3 SETS SEsSiOn 2 LEG PRESS – SHOULDER PRESS CHEST FLY – UPRIGHT ROW PULL DOWN CLOSE – FRONT RAISED WALKING – LUNGES – CANOES 40-50% OF… Continue reading Week 8 Training Plan

Week 7 Training Plan

DISCIPLINE Session 1 SQUAT 4×20 – 40% OF 1 RM LEG PRESS 4×20 LEG EXTENSION 3 SETS OF 20 REPS BICEP CURL 4×20 – 40% OF 1 RM CRUNCHES 2×40 SEsSiOn 2 BENCH PRESS 4×20 – 40% OF 1 RM CHEST FLYS 4×20 SEATED PRESS 4×20 HAMSTRING CURL 4×20 – 40% OF 1 RM HANGING… Continue reading Week 7 Training Plan

Week 6 Training Plan

DISCIPLINE Session 1 SQUAT 5×5 – 75% OF 1 RM LUNGES BAR 4 SETS OF 8-12 REPS + 10% WALK LUNGES 3 SETS OF 20 REPS + 2KG BICEP CURL 5×5 – 75% OF 1 RM CRUNCHES 4×40 SEsSiOn 2 BENCH PRESS 5×5 – 75% OF 1 RM DECLINE CHEST FLYS 4 SETS OF 8-12… Continue reading Week 6 Training Plan

Week 5 Training Plan

DISCIPLINE Session 1 SQUAT 6×6 – 70% OF 1 RM LEG PRESS 4 SETS OF 8-12 REPS + 10% STEP UPS 3 SETS OF 20 REPS BICEP CURL 6×6 – 70% OF 1 RM CRUNCHES 4×40 SEsSiOn 2 BENCH PRESS 6×6 – 70% OF 1 RM INCLINE CHEST FLYS 4 SETS OF 8-12 REPS +… Continue reading Week 5 Training Plan

Week 4 Training Plan

DISCIPLINE Session 1 SQUAT 7×7 – 65% OF 1 RM LUNGES BAR 4 SETS OF 8-12 REPS + 10% LEG EXT 3 SETS OF 20 REPS BICEP CURL 7×7 – 65% OF 1 RM CRUNCHES 4X35 SEsSiOn 2 BENCH PRESS 7×7 – 65% OF 1 RM CHEST FLYS 4 SETS OF 8-12 REPS + 10%… Continue reading Week 4 Training Plan

Week 3 Training Plan

DISCIPLINE Session 1 SQUAT 8×8 – 60% OF 1 RM LEG PRESSES 4 SETS OF 8-12 REPS + 10% WALK LUNGE (DB) 3 SETS OF 20 REPS BICEP CURL 8×8 – 60% OF 1 RM CRUNCHES 4X30 SEsSiOn 2 BENCH PRESS 8×8 – 60% OF 1 RM DECLINE CHEST FLYS 4 SETS OF 8-12 REPS… Continue reading Week 3 Training Plan

Week 2 Training Plan

DISCIPLINE Session 1 SQUAT 9×9 – 55% OF 1 RM LUNGES (BAR) 4 SETS OF 8-12 REPS STEP UPS – 6KG DUMBELLS 3 SETS OF 20 REPS BICEP CURL 9×9 – 50% OF 1 RM CRUNCHES 4X25 SEsSiOn 2 BENCH PRESS 9×9 – 55% OF 1 RM INCLINE CHEST FLYS 4 SETS OF 8-12 REPS… Continue reading Week 2 Training Plan

Week 1 Training Plan

DISCIPLINE Session 1 SQUAT 10×10 – 50% OF 1 RM LEG PRESS 4 SETS OF 8-12 REPS LEG EXTENSION 3 SETS OF 20 REPS BICEP CURL 10×10 – 50% OF 1 RM CRUNCHES 4X20 SEsSiOn 2 BENCH PRESS 10×10 – 50% OF 1 RM CHEST FLYS 4 SETS OF 8-12 REPS SEATED CHEST PRESS 3… Continue reading Week 1 Training Plan