Part 3 – My first training plan.......

1st Training Plan – please remember this is a primitive plan and there are more sophisticated plans to come.... but essentially they all follow the same method of a single body part a day.....until that is i met a special someone who could see the gains i had made and helped me balance my appearance.....but more about later......

Legs

Warm up - 10mins on free runner. Aim burn 100 calories in 10 mins.

Leg Press – warm up set of 20kgs followed by 3 x 10 (60kgs a side – 120kgs total)

Quads (thigh extension) – warm up set of 20kg followed by 3 x 10 (40kgs)

Hamstrings (Seated curl) – warm up set of 20kgs followed by 3 x 10 (50kgs)

Calves (Standing Calf Raise) – warm up set of 20kgs followed 3 x 10 (50kgs)

Warm down – 10min on bike.

Back

Warm up 10mins on rowing machine.

Stiff legged dead lift – warm up set of bar only on smith machine followed by 3 x 10 (10kgs a side 20kgs plus bar in total)

Rower – Weight resistance machine – warm up set of 17.5kgs followed by 3 x 10 (35kgs)

Upright row – EZ bar – warm up set of 5kgs a side followed by 3 x 10 (7.5kgs aside plus bar)

Single arm row – Dumb bells on inclined bench flat back – warm up set of 10kgs followed by 3 x 10 (17.5kgs).

Warm down – 10min on cross trainer (including arms)

Chest

Warm up 10mins on cross trainer (including arms)

Fly’s – dumb bells - warm up set of 2kg followed by 3 x 10 (5kgs)

Chest press – smith machine – warm up set of bar only followed by 3 x 10 (5kgs a side)

Seated chest press – weight resistance machine (upright) – warm up set of 10kgs followed by 3 x 10 (20kg).

Fly’s - Cable cross – warm up set of (1plate a side) followed by 3 x 10 (2 plates a side)

Warm down – 10 mins on treadmill at 6km at level 15.

Shoulders

Warm up – Rower – 10 mins

Shoulder press (Arnold press) – dumb bells – warm up set of 5kgs followed 3 x 10 (7.5kgs)

Reverse fly’s (dumb bells - rear delts – standing – slight bend from waist) – warm up set of 1.5kgs followed by 3 x 10 (2.5kgs)

Shoulder press (smith machine) warm up set bar only followed by 3 x 10 (5kgs a side plus bar)

Upright row (smith machine) warm up set bar only followed by 3 x 10 bar only.

Warm down - Treadmill set at 15 (highest incline) 10 mins 6kmph.

Arms

Warm up – Rower – 10 mins

Bicep curl (isolated – single arm) – warm up set 2.5kgs followed by 3 x 10 (5kgs) alternate arms after each set

Tricep extension (isolated – single arm – standing) – warm up set 2.5kgs followed by 3 x 10 (5kgs) alternate arms after each set

Bicep curl (weight resistance machine – standing) – warm up set 10kgs followed by 3 x 10 (15 kgs)

Tricep push down (weight resistance machine – standing) – warm up set 15kgs followed by 3 x 10 (20kgs)

Hammer curl (isolated - single arm – seated incline bench) – warm up 2.5kgs followed by 3 x 10 (5kgs)

Skull crushers (EZ bar – flat bench) warm up bar only followed by 3 x 10 (2.5kgs a side)

Warm down - Treadmill set at 15 (highest incline) 10 mins 6kmph.

Abs and cardio

Warm up – cross trainer 10 mins

Cardio – 4 x 10mins on 4 different machines (Rower, treadmill, free runner, and bike)
Hyper extensions 3 x 10

Crunches using ab max 3 x 30 (1x 30 Legs in middle, 1 x 30 legs to right, 1 x 30 legs to left)

Incline bench crunches 3 x 10.

Warm down – walking treadmill.

Coming in part 4....diet.....what diet!!!