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Now you have learned to move in a more efficient manner and build some base strength &
condition, we can look to introduce a structured weight training program
Now you have learned to move in a more efficient manner and build some base strength &
condition, we can look to introduce a structured weight training program. Using simple items
such as a bench, dumbells, barbells, kettlebells and a few stations, you will be able to train
every major muscle group in the body. The aim now is to build upon what you have already
achieved, but still incorporating some of the fundamental exercises which you have already
performed. The sessions will be broken down to Hypertrophy, Endurance and Strength,
depending upon your overall goal.
On the Hypertrophy & Strength sessions it’s advised to try and have breaks between training
sessions, until you are up-to a more advanced level of training. This will help your body recover
from the previous training session, but will also allow you to give 100% in the next.
Note: Always look to change your training programs every 4-6 weeks, to keep the body
guessing about what is the next challenge. If you feel you can increase weights on your
exercises safely, without compromising on your good form, then do so, but only small
amounts.
Hypertrophy (Build Muscle):
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Session 1 Chest, Back & Arms
Exercise Reps Sets Rest between sets
Press-ups 12 2 2m
Lunges Alternate Leg (BW) 10 2 2m
Dumbell Single Arm Row 10 4 2m 30secs
Dumbell Chest Press 10 4 2m 45secs
Double Dumbell Row (Paralell Grip) 10 3 1m 30secs
Dumbell Incline Press 8 3 2m 45secs
Dumbell Bicep Curl (Seated) 12 2 2m
Tricep Extension 12 2 2m
Crunches 15 3 1m 30secs
Squats (BW) 15 2 1m 45secs
V-Sits (alternate leg) 12 2 1m 30secs
Session 2 Shoulders & Abs
Exercise Reps Sets Rest between sets
Dumbell Shoulder Press 12 4 2m 30secs
Sit-ups 12 3 1m
Upright Row 15 3 2m
Seated Lateral Raises 10 3 2m
Alternate Elbow to Knee 15 2 1m 30secs
Reverse Flye 12 3 2m 30secs
Infront Raises 10 2 2m 15secs
Leg Raises on Bench 12 2 1m 30secs
Barbell Shrugs 15 2 2m 15secs
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Session 3 Legs & Conditioning
Exercise Reps Sets Rest between sets
Dumbell Step-up (Alternate leg) 12 3 2m
Calf Raises (BW) 20 5 1m
Barbell Squat 8 4 2m 30secs
Skipping 30 seconds 4 1m 30secs
Kettlebell Double Handed Swings 25 3 1m 45secs
Plank 30 second hold 3 1m 45secs
Walking Lunges with Twist (KB) 12 2 3m
Light Dumbell Shadow Box 45secs 3 1m 15secs
Endurance:
This following program can be performed as a circuit or as it is listed. This will challenge your
muscles and your lungs, so take it steady. This can be performed 3-4 times a week due to the
load of the weights being a lot less.
Note: Do not sacrifice form for reps, if you are struggling to complete the number of reps,
reduce the weight by 10% and carry on.
Exercise Reps Sets Rest between sets
Dumbell Shoulder Press 15 3 1m 30 secs
Sit-ups 15 2 1m
Press-Ups 15 4 1 m
Speed Step ups 20 2 1m 15secs
Burpees 12 2 1m 45secs
Skipping 1-minute 3 1m
Kettlebell Cleans 15 3 1m 15 sec
Barbell Squats 20 2 1m 45secs
Back Extensions 15 2 1m 45secs
Star-Jumps 20 2 1m 30 secs
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Lunges BW 20 3 2mins
Strength:
This is the foundations of a stronger body. The exercises have been planned to allow maximumstrength building. This is crucial if you are to move onto the advanced stage, where we will
introduce you to Power. As we mentioned earlier, you need to be strong to be powerful.
This strength phase is broken down to 4 x training sessions. We advise to train 2 consecutive
sessions, have a day off, then train to following 2 sessions, with a view of having the final 2
days off, to fully recover. This will place a lot of additional stress upon the body, so recover,
sleep and nutrition are vitally important to gain maximal strength.
Session 1: Chest & Back
Exercise Reps Sets Rest between sets
Bench Press 4 3 4m
Lat Pulldown or Pull-up 5 4 4m
Dumbell Incline Chest Press 6 3 4m 30 secs
Single Arm Row 5 4 4m
Dumbell Flye 8 2 3m
Barbell Bent-Over Row 6 3 4m
Weighted Sit-ups 8 2 2min
V-Sits (alternate leg) 12 2 45 secs
Session 2: Legs
Exercise Reps Sets Rest between sets
Barbell Squat 6 4 3m
Dumbell Walking Lunges 6 e/l 3 2m
Barbell Deadlift 4 5 3m
Dumbell Calf Raises (single leg) 8 5 2m
Plank 30 second hold 3 1m
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Weighted Crunch 8 3 2m 30secs
Session 3: Shoulders
Exercise Reps Sets Rest between sets
Seated Dumbell Shoulder Press 5 3 4m
Arnold Press 6 4 4m
Upright Row 6 3 2m
Barbell Curl 6 3 3m
Plate Infront Raises 8 2 2m
Reverse Barbell Curl 6 3 2m
Dumbell Shrugs 5 4 2m 30secs
Session 4: Arms
Exercise Reps Sets Rest between sets
Seated Dumbell Curl 6 3 3m
Laying Single Dumbell Pullovers 6 2 2m 30secs
Seated Hammer Curl 5 4 2m
Weighted Bench Dips 6 3 3m
Barbell Wrist Curls 6 4 2m
Reverse Barbell Curl 6 3 2m
Dumbell Tricep Extension 8 2 2m 30secs
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