The Weekly Schedule

Use the sessions as described below in combination on each day of the week:

Day	Training Session / Cardio Session	Abs / Core
Monday	Training Session 1	Core
Tuesday	Cardio Session 1	Abs 1
Wednesday	Training Session 2	Core
Thursday	Cardio Session 2
Friday	Training Session3	Core
Saturday	Cardio Session 3	Abs 2
Sunday	REST Day

 

 

Training Session 1 - Legs, Glutens and Lower Back

	Exercise	Sets	Reps	Rest	Note
	Forward Lunges	3	10	1 min	Concentrate on balance and coordination
	Back Squats	3	8	1 min	Contract core muscles, especially on the 'push' upwards
	Leg Curls	3	10	1 min	Slow and controlled
	Leg Extension	3	8	1 min	Slow and controlled
	Leg Press	3	8	1 min	Last set as heavy as you can; 4-6 reps. Maximum effort
Back Extension		3	10	1 min	Slow controlled movements: Done to ensure that abs and back strength ratios are correct

 

Training Session 2 - Chest, Triceps and Shoulders

	Exercise	Sets	Reps	Rest	Note
	Flat Bench Press with Dumbells	3	8	30 sec	Squeeze dumbells together at the top to work the inner pecs
	Barbell Bench Press	3	8	30 sec	3rd set as heavy as possible; 4-6 reps
	Cable Crossovers	3	10	30 sec	Slow controlled movements both on contraction and relaxation
	Military Press	3	10	30 sec	Contract core muscles
	Shoulder Shrugs	3	12	30 sec
	Reverse Tricep Extensions	3	12	30 sec	Keep elbows as close together as possible
	Seated Tricep Press	4	8	30 sec

 

Training Session 3 - Back, Biceps and Calves

	Exercise	Sets	Reps	Rest	Note
	Lat Pull Down	3	8	0	Superset
	Seated Row	3	10	1 min	Concentrate on pulling shouler blades together
	Bent Over Row	3	10	1 min	Slow and controlled
	Alternating Dumbell Curls	3	16	1 min	8 reps a side
	Cable Double Bicep Curls	3	8	1 min	Slow and controlled
	Hammer Curls	3	16	1 min	8 reps a side
	Bent Leg Toe Press	3	10	1 min
	Seated Calf Raises	3	15	1 min	Straight, inside, outside

 

Abs and Core (to be done with Cardio)

Core training is done for 10 minutes after every weight training session. It not only results in the benefits stated below but also allows the body time to slowly decrease its heart rate and cool down.

The core muscles consist of:

• the abdominal muscles
• the external oblique (at the sides of the abdominals)
• the erector spinae (which extend the back)
• the pelvic floor muscles ( below your abdominals)

Core training is necessary as the core area is where all movement in your body originates; it is also your center of gravity as well as the support of the spine. Weak core muscles may be the cause of poor posture, lower back pain and injury.

Benefits of core training include:

• Develop core strength
• Increase stability and improve posture
• Flatten the stomach
• Tighten the muscles under your love handles
• Develop six pack abs
• Cut workout time for ab training
• Increase flexibility
• Superior endurance

Ab training is done prior to Cardio training: this allows you to concentrate on working the abdominal area without having the rely on the peripheral muscles being fatigued due to prior weight training. Ensuring that cardio is done directly after ab workouts increases the effectiveness of the ab session.

Please note that there are 2 pahses of each movement - the eccentric plus concentric or contraction and relaxation phase. These should be done slowly with concentration (2 sec's for contraction and 3 sec's for relaxation)

	Exercise	Muscle Group	Sets	Reps	Rest	Note
Core
Bridge with Leg Extension		Erector Spinae	30 sec	4	30 sec	2 sets per side
	Standard Bridge	Entire Core	60 sec	2	15 sec
Side Bridge		15 sec	30 sec	2	15 sec	2 sets per side
3 Inches		15 sec	60 sec	2	15 sec
ABS 1
Crunches		Abdominal		20	0 sec	Superset x 3
	Side Crunches	Abdominal		15	0 sec
Reverse Crunches		Abdominal		20	0 sec
ABS 2
	Seated Flat Leg Pull Ins	Abdominal	4	15	30 sec	Superset x 3
	Hanging Leg Raises	Abdominal	3	10	30 sec
	Hanging Torso Rotation	Abdominal	3	16	30 sec

Cardiovascular Work

Trainers can select from any of the following modes of large muscle group rhythmic exercises:

• rowing,
• stepper,
• cycling,
• unning,
• ross training,
• swimming.

This choice is then used to perform the cardiovascular exercise sessions described below.

Description	Intensity	Reps	Sets
Cardio Session 1
Choose a few of the modes listed above and spend 5min on each, working hard in that time. Make quick changes after each 5min is up, and get going again. Continue this for 20-40min in total. It is important that you have maintained a sustained HARD effort throughout.	20 - 40min total	None	5min per mode
Cardio Session 2
This is an interval session. Choose one of the modes listed above and perform the work in the following way: spend 2min working very hard, followed by 1min of easy recovery, then repeat the sequence for a total of 20-30min. Ensure you recover well enough on the easy parts to be able to work hard for the 2min bursts.	20 - 30min	None	2min / 1min
Cardio Session 3
Choose a maximum of 2 of the modes listed above. You have 30-50min in total to perform as much work as possible. That means, in a continuous effort, try to get the most distance, calories, or average power over the whole workout. This is what is meant by a time trial attempt. You will need to work hard and sustain the effort.	Max distance in 40 - 60 min		2 modes at most

Brief description of muscle groups

Legs	Consist of the Quads at the front of the thigh, the Hamstrings which make up the back of the thigh, the Hip flexors which include the abductors on the outside of the leg and the adductors on the inside of the leg.
Gluteus	These are the big muscles covering the butt
Lower Back	The erector spinae, which extends the back, aids in good posture and is part of the core group of muscles
Chest	The muscles of the chest are known as the Pecs, they are the large fan shaped muscles that covers the front of the upper chest
Shoulders	They consist of the Trapezius, which run from the back of the neck to the shoulder, and the Deltoids, the cap of the shoulder
Triceps	The back of the upper arm, which is exercised by pushing movements
Back	Lower Back
Biceps	Muscles includes the Latisimus Dorsi or the Lats, which are the large muscles of the mid back, they give the back a nice V shape, making the waist appear smaller. It also includes the Rhomboids which are situated in the middle of the upper back, between the shoulder blades
Calves	The lower leg, made up of the gastrocenemius and the soleus. The gastrocnemius gives the calf its round shape and the soleus runs beneath it