Weight training

Weight training programme from Monday 14th Feb 2011

Exercise	Sets	Reps	Weight
Chest
Chest Press	3	12
Flys	3	12
Incline chest pre	3	12
Press ups	3	Build
Cable fly	3	12
Triceps
Triceps dips	3	15
Lying tricep ext’n	3	15
Cable tricep ext’n	3	15
Legs
Squats	3	12
Lunges	3	12
Calf raises	2	15
Leg press	3	10
Leg extension	3	12
Leg curl	3	12
Back
Wide arm chin ups	3	12
Lat pulldown	3	12
Bent over row	3	12
Dead lifts	3	12
Shoulders
Reverse fly	3	12
Single arm row	3	12
Seated row	3	12
Shoulders
Bicep curl	3	12
Hammer curls	3	12
21’s	1	21

 

Weight training programme 1  – 6.12.09 – 17.1.10

Exercise                  Weight             Sets              Reps

Upper Body

Lat pull down         22.5kg               3                    10

Vertical Row          18kg                  2                    12

Chest Press             18kg                  3                    10

Lat raises                4kg                    3                    10

Chest press             4kg                    2                     15

(on step)

Bicep curls              5kg                    2                    30 secs

Tricep dips              -                         2                    30 secs

(Supersets with biceps and triceps)

Lower Body

Squats                 B’nce ball              3                      15

Lunges                1/2 B’nce ball       2 each leg       15

Leg curls             13.5kg                    2                     15

Leg Ext’ns          13.5kg                    2                     15

Leg Press            81.5kg                    3                     10

Calf raises           54.2kg                    2                    15

(supersets with leg press and calf raises)

 No specific programme for stomach/core work so want that inclded in the next programme.  Just doing my own just now and abs classes.