PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

Figure Programs

 

Week 1

Day 1 (Chest and Tricep/Back and Bicep)

 

Body Part

Exercise/Sets/Reps/Rest

Chest

Incline Chest Machine /2 sets /8-12(Drop weight each time) 1 minute between sets

Chest

Fly Machine /2 sets/ 8-12(Drop weight each time) 1 minutes between sets

Tricep

Press down Machine/ 2 sets/ 8-12(Drop weight each time) 1 minutes between sets

Back

Pull Down/ 2 sets/ 8-12(Drop weight each time)1 minutes between sets

Back

Low Row/ 2 sets/ 8-12(Drop weight each time) 1 minutes between sets

Bicep

Curl Machine/ 2 sets/ 8-12(Drop weight each time) 1minutes between sets

Abs

Sit ups on mat /2 sets/ To Failure

 

Cool Down

Stretching

 

 

Day 2 (Legs and Abs)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

Bike

8-10 minutes

HR=110-120

 

Legs

Horizontal Leg Press

2

8-12(Drop weight each time)

Superset with

Abs

Over Ball Knee Touches

2

20-25

60 seconds

Legs

Leg Curls

2

8-12(Drop weight each time)

Superset with

Abs

Crunches on ball

2

20-25

60 seconds

Legs

Leg Extensions

2

8-12(Drop weights each time)

Superset with

Abs

Leg lifts on a Incline Bench

2

To Failure

60 seconds

Legs

Standing Calf Raises

2

8-12(Drop weights each time)

Superset with

Abs

Sit ups on Incline Bench

2

To Failure

60 seconds

Cool-down

eliptical

8-10 minutes

HR=110-120

 

Cool-down

streching

 

 

 

Day 3 (Cardio)

Cardio in the morning | 30-40 minutes | HR=150-160

Day 4 (Shoulders)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

 

8-10 minutes

 

 

Shoulder

Shoulder press machine

2

8-12(Drop weight each time)

30 seconds

Shoulder

Lateral Raise Machine

2

8-12(Drop weight each time)

30 seconds

Shoulder

Front raise on Cable Cross

2

8-12(Drop weight each time

30 seconds

Cool-down

Stretching

 

 

 

Cool-down

Cardio

20 minutes

 

 

Day 5 (Legs and Abs)

Repeat Day 2

Day 6 (Chest and Tricep/Back and Bicep)

Repeat Day 1

Day 7 (Rest)

Rest. No Cardio or lifing.