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EXERCISE PROGRAM
Reps and Sets
Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without
a break, while Sets denotes how many times you should repeat that exercise in a training session e.g. 3 sets of 10 reps
means you should perform 10 reps for 1 set, have a break and then repeat another 2 sets.
Recommended rep ranges
6-8 reps Functional strength and hypertrophy (increase in muscle size)
8-12 reps Total hypertrophy (increase in muscles size)
12-15 reps Muscle-Strength endurance
SAFE USE OF YOUR EQUIPMENT
When using a barbell always ensure that there is someone to help you if you get into any difficulty on an exercise specifi-
cally when bench pressing, shoulder pressing or squatting. As you start using heavier weights, it is advised that you train
with someone as you can help each other out while training and motivate one another to achieve your goals.
Do’s and Don’ts
• Do make sure that your weights are firmly clamped to the bar.
• Do seek medical advice before starting any exercise programme.
• Do start off slowly to avoid unnecessary soreness and stiffness.
• Do remember to bend at the knees when lifting heavy weights from the floor.
• Do maintain a firm, straight back when lifting weights.
• Do remember to breath properly.
• Do warm up thoroughly before exercising.
• Don’t exercise within 2 hours of eating a large meal.
• Do ensure that there is someone to help you when you lift heavy weights.
HOW TO ASSEMBLE A DUMBBELL AND BARBELL
Load the desired weights onto the bar making sure that there is equal weight at each end. Next fit and lock the collars
next to the weights so that they do not slide along the bar.
To fit quick release collars follow the procedure below:
1.
Place the collar onto the ends of the bar so that they butt up to the weights
2.
Turn the levers so that they line up with the bolts but point away from the collars
3.
Tighten the nut until the collar is a tight fit on the bar but is still able to slide along the bar.
4.
Rotate the lever so that it folds under the bar, pointing in the opposite direction to how it started (step 2).
