WELCOME TO TRAINING for WEEK 10



LEFT COLUMN - UPPER BODY TRAINING

To be done on Mondays & Thursdays

1. Abdominals | 3 sets | 30 reps | 40 sec rest.


2. Shoulders | 3 sets | 15 reps | 40 sec rest.


3. Chest | 3 sets | 15 reps | 40 sec rest.


4. Upper Back | 3 sets | 15 reps | 40 sec rest.


5. Biceps | 3 sets | 15 reps | 40 sec rest.


6. Triceps | 3 sets | 15 reps | 40 sec rest.

RIGHT COLUMN - LOWER BODY TRAINING

To be done on Tuesdays & Fridays

1. Calves | 3 sets | 15 reps | 1 min rest.


2. Quadriceps | 3 sets | 15 reps | 1 min rest.


3. Quadriceps | 3 x 10 each side | 1 min rest.


4. Hamstrings | 3 sets | 15 reps | 1 min rest.


5. Hamstrings | 3 x 15 each side | 1 min rest.


6. Cardio | 20 Minutes | No Rest.