Men - General Workout: Male
Warm-up
A warm-up period is essential for injury prevention and in preparing the body for the anticipated activity. It is not advisable to neglect this part of your programme.
| Equipment | Programme | Duration | Intensity | Speed |
| Upright Cycle | Manual | 15min | Level 5-7 | 60-70RPM |
| or | ||||
| Treadmill | Manual | 15min | Brisk walk/Jog | 7-8km/hr |
Stretches
Stretching improves flexibility and reduces the risk of injury.
Perform each stretch in a gentle, controlled manner without bouncing or jerking.
| Exercise | Reps | Duration |
| Neck stretch | 3 | 20sec. |
| Shoulder stretch | 3 | 20sec. |
| Lower back stretch | 3 | 20sec. |
| Calf Stretch | 3 | 20sec. |
| Hamstring stretch | 3 | 20sec. |
| Quadricep Stretch | 3 | 20sec. |
Exercises
Make sure that you perform each exercise with the proper technique.
If unsure please ask any Lifestyle Consultant for assistance.
| Exercise | Sets | Reps | Weight |
| Seated DB arm curls on SB | 2-3 | 8-12 | 65%-75% (1RM) |
| DB Tricep Kickback | 2-3 | 8-12 | 65%-75% (1RM) |
| Behind neck press | 2-3 | 8-12 | 65%-75% (1RM) |
| 45 Degree Row | 2-3 | 8-12 | 65%-75% (1RM) |
| SB bench press | 2-3 | 8-12 | 65%-75% (1RM) |
| SB abdominal curls | 2-3 | 15-20 | |
| Hanging knee raises | 2-3 | 15-20 | |
| BB squats | 2-3 | 8-12 | 65%-75% (1RM) |
| Leg press | 2-3 | 8-12 | 65%-75% (1RM) |
| Seated calf raise | 2-3 | 8-12 | 65%-75% (1RM) |
Cooldown
Adequate recovery and cool down after sessions allows your body to return to its resting state slowly.
| Equipment | Programme | Duration | Intensity |
| Upright Cycle | Manual | 10min | Easy |
