WELCOME TO TRAINING for WEEK 12



LEFT COLUMN - UPPER BODY TRAINING

To be done on Mondays & Thursdays

1. Abdominals | 4 sets | 30 reps | 30 sec rest.


2. Shoulders | 4 sets | 15 reps | 30 sec rest.


3. Chest | 4 sets | 15 reps | 30 sec rest.


4. Upper Back | 4 sets | 15 reps | 30 sec rest.


5. Biceps | 4 sets | 15 reps | 30 sec rest.


6. Triceps | 4 sets | 15 reps | 30 sec rest.

RIGHT COLUMN - LOWER BODY TRAINING

To be done on Tuesdays & Fridays

1. Calves | 4 sets | 15 reps | 45 sec rest.


2. Quadriceps | 4 sets | 15 reps | 45 sec rest.


3. Quadriceps | 4 x 10 each side | 45 sec rest.


4. Hamstrings | 4 sets | 15 reps | 45 sec rest.


5. Hamstrings | 4 x 15 each side | 45 sec rest.


6. Cardio | 30 Minutes | No Rest.