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.