16
CHALLENGER
150
BEGINNER
T
ONING
W
ORK
OUT
30
min
utes
3
da
ys
a
w
eek.
Intensity:
medium
Do
this
progr
am
for
4
w
eeks
then
mo
ve
onto
the
inter
mediate
progr
am
D
A
Y
E
XERCISE
M
USCLE
S
ETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
T
ricep
, shoulder
&
bicep
Da
y
1
Standing
bar
bicep
cur
ls
Ar
ms
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
Rev
er
se
gr
ip
tr
icep
push
do
wns
Ar
ms
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
Upr
ight
shoulder
ro
ws
Shoulder
s
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
REST
D
AY
Hamstring,
quad
&
full
leg
Da
y
3
Seated
leg
extensions
Legs
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
Standing
single
leg
hamstr
ing
cur
ls
Legs
3
each
leg
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
Super
set
betw
een
left
and
r
ight
leg;
tempo
1:0:1
Cab
le
front
squats
Legs
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
REST
D
AY
Back,
shoulder
&
chest
Da
y
5
Lat
pull
do
wns
Back
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
Seated
P
ec
deck
Chest
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
Seated
chest
press
Chest
3
15-20
45%
of
max.
W
eight
should
allo
w
minim
um
of
15
reps
1
min.
rest
betw
een
each
set;
tempo
1:0:1
6.2
T
ONING
W
ORK
OUT
