3 DAY SPLIT TRAINING PROGRAMME

DAY 1: LEGS, SHOULDERS & ABS

Machine Leg Press:
• 15 Reps - 70kgs
• 12 Reps - 100kgs
• 10 Reps - 120kgs
• 8 Reps - 150kgs

Leg Extension
• 15 Reps - 25kgs
• 12 Reps - 30kgs
• 10 Reps - 35kgs

SUPA SET

Leg Curls
• 15 Reps - 25kgs
• 12Reps - 25kgs
• 10 Reps - 25kgs

Ball Squats
• 15 Reps - 8kgs
• 15 Reps - 8kgs
• 15 Reps - 8kgs

Techno Pure Strength Shoulder Press
• 15 Reps - 10kgs each side
• 12Reps - 15kgs each side
• 10 Reps - 20kgs each side
• 8 Reps - 20kgs each side

Lateral Raises
• 15 Reps - 5kgs each side
• 12 Reps - 5kgs each side
• 10 Reps - 5kgs each side

SUPA SET
Forward Raises
• 15 Reps - 5kg each side
• 12 Reps - 5kgs each side
• 10 Reps - 5kgs each side

Rear Deltoid Fly Machine
• 15Reps -20kgs
• 12 Reps - 25kgs
• 10 Reps - 25kgs

Abdominals: 100 Reps any two abdominal exercises

DAY 2: CHEST & BICEPS

Incline Chest Press
• 12 Reps - 20kgs each side
• 10 Reps - 25kgs each side
• 10 Reps - 25kgs each side
• 15 Reps - 15kg each side

Multipurpose Chest Press "flat"
• 15 Reps - 35kgs
• 12 Reps - 40kgs
• 10 Reps - 45kgs

Cable Fly
• 15Reps -5kgs
• 12 Reps - 7.5kgs
• 10 Reps - 7.5kgs
• 15 Reps - 5kgs

Preacher Curls "e-z bar"
• 15 Reps - 15kgs
• 12 Reps - 18kgs
• 10 Reps - 20kgs
• 10 Reps - 20kgs

Standing Cable Curl ‘Flat Bar"
• 15 Reps - 5kgs
• 12 Reps 7.5kgs
• 10 Reps 10kgs

SUPA SET

Hammer Dumbbell Curls Standing
• 10 Reps - 6kgs
• 10 Reps - 6kgs
• 10 Reps - 6kgs

Seated Calve Raises
• 20 Reps - 20kgs
• 15 Reps - 25kgs
• 15 Reps - 25kgs

SUPA SET

Pure Strength Standing Calve Raise
• 20 Reps - 20kgs
• 15 Reps - 25kgs
• 15 Reps - 25kgs

Abdominals: Any 3 exercises 30 Reps, 35 Reps, 35 Reps.

DAY 3: BACK & TRICEPS
Lat Pull down "Front"
• 15 Reps - 40kgs
• 12 Reps - 45kgs
• 10 Reps - 50kgs
• 8 Reps - 50kgs

Rowing Machine Convergent
• 10 Reps - 20kgs
• 12 Reps - 45kgs
• 10 Reps - 50kgs

Low Row "pure strength"
• 12 Reps 20kgs "each side"
• 10 Reps - 20kgs "each side"
• 10 Reps - 20kgs "each side"

Bent over Rows Machine "cable"
• 12 Reps - 25kgs
• 10 Reps - 30kgs
• 10 Reps - 30kgs

Triceps Machine "overhead extensions"
• 15 Reps - 10kgs
• 12 Reps - 10kgs
• 10 Reps - 15kgs
• 10 Reps - 15kgs

Individual Triceps Pushdowns
• 15 Reps -5kgs "each arm"
• 12 Reps - 7.5kgs "each arm"
• 10 Reps - 7.5kgs "each arm"

E-Z Bar Pushdowns Machine
• 15 Reps - 10kgs
• 12 Reps - 15kgs
• 10 Reps - 15kgs

Abdominals: Any 3 exercises 30 Reps, 35 Reps, 35 Reps.