FT WEEK 9-12

FT WEEK 9-12

Monday - Chest and Abs


Exercises

Incline Bench Dumb-bell Press 3 Sets 6 to 8 Reps
Flat Bench Dumb-bell Press 2 Sets 6 to 8 Reps
Decline Bench Dumb-bell Press 2 Sets 6 to 8 Reps
Seated Calf Raises 2 Sets 10 to 12
Leg Press Calf Raises 2 Sets 10 to 12

Cardio

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Tuesday – Legs


Exercises

45 Degress Leg Press 3 Sets 6 to 8 Reps
Squats 2 Sets 6 to 8 Reps
Barbell Lunges 2 Sets 6 to 8 Reps
Lying Leg Curls 2 Sets 6 to 8 Reps

Cardio

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Wedenesday - Triceps and Biceps


Exercises

Barbell Curls 3 Sets 6 to 8 Reps
Seated Dumb-bell Curls 2 Sets 6 to 8 Reps
Dumb-bell Hammer Curls 1 Sets 6 to 8 Reps
Lying Barbell Extensions 3 Sets 6 to 8 Reps
Lying Triceps Press 2 Sets 6 to 8 Reps
Cable Triceps Press Downs 1 Sets 6 to 8 Reps

Cardio

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Thursday - Shoulders


Exercises

Seated Dumb-bell Laterals 3 Sets 6 to 8 Reps
Seated Front Barbell Press 2 Sets 6 to 8 Reps
Bent Over Dumb-bell Laterals 2 Sets 6 to 8 Reps
Decline bench sit ups 2 Sets 10 to 12 Reps
Incline Bench Leg raises 2 Sets 10 to 12 Reps

Cardio

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Friday - Back


Exercises

Lat Pull-Downs 3 Sets 6 to 8 Reps
Bent Over Barbell Rows 2 Sets 6 to 8 Reps
Seated Cable Rows 1 Sets 6 to 8 Reps
Hyper-extension 3 Sets 6 to 8 Reps

Cardio

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.