Hi Everybody, it's NEIL here

step up the weights this week by 15 - 20%

Welcome to program 3 of 4...

a four week training program

straight into the full program

building on the momentum of Program 2

the program is progressive in terms of volume and resistance

this program will take you into the intermediate plus level of conditioning and fitness

WEEK 15

2 sets of each exercise | full routine

WEEK 16

2 sets each | full routine | 20% more weight

WEEK 17

3 sets of each exercise | full routine

WEEK 18

3 sets each | full routine | 20% more weight again

WELCOME TO TRAINING for WEEK 16

LEFT COLUMN - UPPER BODY TRAINING

To be done on Mondays & Thursdays

1. Abdominals | 2 sets | 20 reps | 40 sec rest.


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


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


4. Upper Back | 2 sets | 15 reps | 40 sec rest.


5. Biceps | 2 x 10 each side | 40 sec rest.


6. Triceps | 2 x 15 each side | 40 sec rest.

RIGHT COLUMN - LOWER BODY TRAINING

To be done on Tuesdays & Fridays

1. Calves | 2 sets | 15 reps | 1 min rest.


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


3. Quadriceps | 2 x 10 each side | 1 min rest.


4. Hamstrings | 2 x 15 each side | 1 min rest.


5. Hamstrings | 2 sets | 15 reps | 1 min rest.


6. Cardio | 15 Minutes | No Rest.