Duration: 2 - 3 Months

Exercise		Sets	Reps	KG
Day 1:
Chest:	Flat Bench Press	3	10 - 12
	Pectoral Flyers	2	10-12
	Incline Bench Press	3	10-12
Back:	Lat Pulldowns	2	10-12
	Vertical Seated Rows	2	10-12
Triceps:	Pushdowns	2	10-12
	Dips [Chin Dip Assist Machine]	2	10-12
	Total Tricep Machine	3	10-12
Calves:	Standing/Donkey Calf Raises	3	Max
	Seated Calf Raises	3	10-12
Abs:	Crunches	3	Max	No Mass
Day 2:
Shoulders:	Shoulder / Military Press	3	10-12
	Deltoid Raises	2	10-12
	Upright Rows	2	10-12
Legs:	Leg Press	3	10-12
	Squats	3	10-12
	Leg Extensions	3	10-12
	Leg Curls	3	10-12
Biceps:	Standing Dumbbell Curls	2	10-12
	Seated Dumbbell Curls	2	10-12
	Preacher DB/BB Curls	3	10-12
Abdominals:	Crunches	3	Max	No Mass

 PLEASE REMEMBER

• Shoes to be worn at all times while training.
• Towels to be carried at all times while training.
• All weights are to be packed away after use.

Related Links
Beginner's Programme
Advanced Programme