2 Week Exercise Programme

Download the 1st two Weeks of Pat's Exersice Programme

Download the 1st two Weeks of our Generic Exersice Programme

Create your own Exersice Programme

Note: When doing resistance training it is not how much weight you use that is important but the proper technique and form

Pat's Programme - Week 1

 
EXERCISE:
Group Muscle
Sets
Reps
 DAY 1    Group muscle: Chest & Back      
C=Chest    B=Back      
Flat Bench Dumbbell Press
C
3
12
One-arm Dumbbell Rows
B
3
12
Incline Barbell Press
C
3
12
Lat Pull-Downs
B
3
12
Flat Bench Dumbbell Flys
C
3
12
Dead Lifts
B
3
12
* Step aerobics inbetween all the reps
15
DAY 2 Group muscle:  Arms & Shoulders 
BC=Biceps  TC=Triceps  S=Shoulders  
Barbell Curls 
BC
3
12
Lying Triceps Extensions
TC
3
12
Seated Dumbbell Shoulder Press
S
3
12
Seated Alternate Dumbbell Curls
BC
3
12
Dumbbell Kickbacks
TC
3
12
Lateral Dumbbell Raises
S
3
12
Preacher Curls
BC
3
12
Standing Cable Push Downs
TC
3
12
Alternate Front Dumbbell Raises
S
3
12
* Step aerobics inbetween all the reps
15
DAY 3 Group muscle:  Abs
A=Abs
Incline Sit Ups
A
3
20
Crunches
A
3
20
Seated Crunch (Exercise ball)
A
3
20
Floor Crunch (Exercise ball)
A
3
20
* Step aerobics inbetween all the reps
15
DAY 4 Group muscle:  Legs
UL=Upper Leg  H=Hamstring  C=Calves
Wall Crunch (Exercise ball)
UL
3
12
Leg Presses
UL
3
12
Squats
UL
3
12
Leg Extensions
UL
3
12
Standing Calves Raises
C
3
12
* Step aerobics inbetween all the reps
15
DAY 5 Group muscle: All
60 minutes - Cardiovascular
 

Pat's Programme - Week 2

 
EXERCISE:
Group Muscle
Set's
Rep's
 DAY 1    Group muscle: Chest & Back      
C=Chest    B=Back      
Barbell Bench Press
C
3
12
Lat Pull Downs
B
3
12
Incline Dumbbell Bench Press
C
3
12
One-arm Dumbbell Rows
B
3
12
Flat Bench Dumbbell Flys
C
3
12
Seated Cable Rows
B
3
12
* Step aerobics inbetween all the reps
15
DAY 2 Group muscle:  Arms & Shoulders 
BC=Biceps  TC=Triceps  S=Shoulders  
Seated Alternate Dumbbell Curls
BC
3
12
Dumbbell Kickbacks
TC
3
12
Lateral Dumbbell Raises
S
3
12
Barbell Curls 
BC
3
12
Lying Triceps Extensions
TC
3
12
Seated Dumbbell Shoulder Press
S
3
12
Concentration Curls
BC
3
12
One-arm Dumbbell Extensions
TC
3
12
Bent-over Dumbbell Raises
S
3
12
* Step aerobics inbetween all the reps
15
DAY 3 Group muscle:  Abs
A=Abs
Crunches
A
3
20
Incline Sit Ups
A
3
20
Floor Crunch (Exercise ball)
A
3
20
Seated Crunch (Exercise ball)
A
3
20
* Step aerobics inbetween all the reps
15
DAY 4 Group muscle:  Legs
UL=Upper Leg  H=Hamstring  C=Calves
Leg Presses
UL
3
12
Ball Wall Squats (Exercise ball)
UL
3
12
Leg Extensions
UL
3
12
Stiff Legged Dead Lifts
H
3
12
Seated Calf Raises
C
3
12
* Step aerobics inbetween all the reps
15
DAY 5 Group muscle: All
60 minutes - Cardiovascular
 
DAY 6 Group muscle: All
60 minutes - Boxing