11
WORKOUT CHART
WARNING! PLEASE READ BEFORE EXERCISE
Always warm up your body muscle before exercising, easy stretching (without bouncing) and
light calisthenics, for several minutes, are recommended to prepare your body.
Exercise the complete body every other day, up to three times a week. The one day rest enables
the body recover from the previous workout.
WORKOUT CHART
Biceps Curl
Develop the biceps muscles
Sit on the bench with you back supported on the bench
Grasp a dumbbell in each hand with the palms facing
forwards. Raise the dumbbells until the biceps are fully
contracted. Return slowly to the start position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing
weights
Chest Press
Develop the upper pectoral muscles of the chest.
With the elbows slightly bent. Hold two dumbbells at arms
length overhead, Lower the dumbbells slowly out to the
sides of the chest to a point where you can feel the stretch
of the pectoral muscles, Bring the dumbbells back o the
start position again in the same arc and repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing
weights
Rows
Develops the
Triceps
muscle.
Stand alongside the bench with your right knee bent in
front of your left leg, and the dumbbell in your left hand,
hold the bench side with your right hand for support. Bend
over and drop your left hand towards the floor Now, Pull
the dumbbell up until it is tucked into your side. Return to
starting position and repeat with your opposite side.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing
weights
