You will achieve fast results, gaining a trimmer. Fitter body if you following these general rules.
Exercise regularly
—do not skip workouts as consistency is the first key to success.
Do not be afraid perspire a little. This is a sign that you are working your body hard enough to give
fast result. Your will find
“hard” exercise enjoyable.
Set yourself realistic goals. Do not be over-ambitious.
BEGINNINGS PROGRAM
This is a 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 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 the beginner, you should start with no more than 2 sets of 6 exercises for the following reps on
each of the Gym
’s training stations.
10 REPS---Flat Bench Press
10 REPS
—Butterfly
10 REPS
—Leg Extension
10 REPS---Leg Curl
Your rest interval between each set of reps should be 1 minute
You should perform 2 SETS of each exercise
Your exercise pace should be SLOW to MEDIUM
The resistance (weight) setting should be in position 1
—3
This exercise programme should take you approximately 20Minutes.
Following this exercise programme with 5 minutes of proper cool down exercise
INTERMEDIATE EXERCISE
This is a slightly longer programmer which we suggest you use for 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 with exercise
routines. The programme is designed to increase muscle definition, build strength, aid flexibility and
co-ordination.
The increase in exercise intensity and speed of repetitions is the key to your success at this stage.
For intermediate exercise we recommend 3
– 4 sets of 8 exercises for the following reps on each of
the Gym
’s training stations.
15 REPS---Flat Bench Press
10 REPS
—Butterfly
15 REPS
— Incline Bench Press
15 REPS---Leg Extension Following by Leg Curls
11
Your rest interval between each set of reps should be 1 minute
You should perform 3
—4 SETS of each exercise
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