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Exercise Information
Basic aerobic training programme
Advance programme
This is an open-ended programme, ideally
performed not more than 4 times during the
week, preferably on alternate days.
This suggested routine is specifically for
advanced user that are familiar with exercise
routines. The programme is designed to
increase muscle mass and build strength.
The increase in exercise intensity, resistance
levels and speed of repetitions is the key to
your on going success.
The advance training we recommend 4 sets
however at this stage you may want to
concentrate on specific body parts, so as you
are now fully familiar with the working of your
gym you should be able to structure an
exercise programme to suit you individually.
Any specific advice should be sought through
specialist books.
20 REPS – Seated bench press
15 REPS – Pectoral fly
15 REPS – AB crunch following by Lat pull
20 REPS – Upright row
15 REPS – Seated bench press
15 REPS – Biceps Curl
15 REPS – Up chinning
20 REPS – Knee raise
20 REPS – Dip Arm
20 REPS – Leg extension
”
Your rest interval between each set of reps
should be 1 minute.
”
Your should perform 4 SET of each
exercise.
”
Your exercise pace should be MEDIUM to
FAST.
”
This exercise programme should take you
approximately 40 – 50 minutes.
”
Follow this exercise programme with 5
minutes of proper cool down exercise.
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