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Exercise Information
Exercise programmes
Beginners programme
This is short suggested programme which we
suggest you use for no more than 3 weeks, to
be ideally performed every other day, but
certainly not more than 4 times during the
week.
This is suggested routine is specifically for
beginners or those who have not exercised for
a considerable time. The programme is
designed to provide general improvement in
muscle tone, strength, flexibility and
co-ordination.
As a beginner, you should start with no more
than 2 sets of the reps shown below per
session.
10 REPS – Seated Bench Press
5 REPS – Pectoral fly
10 REPS – AB crunch
10 REPS – Lat pull down
10 REPS – Biceps curl
10 REPS – Leg extension
”
Your rest interval between each set of reps
should be 1 minute.
”
Your should perform 2 SET of each
exercise.
”
Your exercise pace should be SLOW TO
MEDIUM.
”
This exercise programme should take you
approximately 20 minutes.
”
Follow this exercise programme with 5
minutes of proper cool down exercise.
Intermediate programme
This is slightly longer programme which we
suggest you use for the next 6 – 8 weeks, to
be ideally performed not more than 5 times
during the week.
This suggested routine is specifically for
intermediate users or those that are familiar is
designed to increase muscle definition, built
strength, aid flexibility and co-ordination.
The increase in exercise intensity and speed
of repetition is the key to your success at this
stage.
For intermediate exercise we recommend 3 –
4 sets of the reps shown below per session.
15 REPS – Seated bench press
10 REPS – Pectoral fly
15 REPS – AB Crunch
15 REPS – Lat pull down
15 REPS – Biceps curl
20 REPS – Leg extension
”
Your rest interval between each set of reps
should be 1 minute.
”
Your should perform 3 – 4 SET of each
exercise.
”
Your exercise pace should be MEDIUM to
FAST
”
This exercise programme should take you
approximately 35 -- 40 minutes.
”
Follow this exercise programme with 5
minutes of proper cool down exercise.
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