Weeks 1 - 3
DAY 1: UPPER BODY A
bench press 3 x 8 - 12
bent over row 3 x 8 - 12
dumbbell shoulder press 3 x 8 - 12
lying tricep extension 3 x 8 - 12
barbell/dumbbell curl 3 x 8 - 12
DAY 2: LOWER BODY A
squat 3 x 8 - 12
stiff legged dead lift 3 x 8 - 12
leg extension 3 x 8 - 12
leg curl 3 x 8 - 12
standing calf raise 3 x 8 - 12
abs
lying leg raise 3 x 10 - 15
swiss ball crunch 3 x 10 - 15
decline weighted sit up 3 x 10 - 15
rotational lying crunch 3 x 10 - 15
DAY 3: UPPER BODY B
dips 3 x 8 - 12
pull ups 3 x 8 - 12
dumbbell side lateral 3 x 8 - 12
tricep cable pull down 3 x 8 - 12
cable curl 3 x 8 - 12
DAY 4: LOWER BODY B
dead lift 3 x 8 - 12
leg press 3 x 8 - 12
lunges 3 x 8 - 12
seated calf raise 3 x 8 - 12
dumbbell shrugs (optional) 3 x 8 - 12
abs
incline crunch 3 x 10 - 15
back extension 3 x 10 - 15
hanging leg raise 3 x 10 - 15
