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WARNING! PLEASE READ BEFORE EXERCISE
Always warm up your body muscle before exercising, easy stretching (without bouncing) and light
calisthenics, for several minutes, are recommended to prepare your body.
Exercise the complete body every other day, up to three times a week. The one day rest enables the body
recover from the previous workout.
Workout Chart
Calf/achilles stretch
Biceps Curl - Develop the biceps muscles
Sit on the bench with you back supported on the
bench
Grasp a dumbbell in each hand with the palms
facing forwards. Raise the dumbbells until the
biceps are fully contracted. Return slowly to the start
position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing
weights
Chest Press - Develop upper pectoral muscles
With the elbows slightly bent. Hold two dumbbells at
arms length overhead, Lower the dumbbells slowly
out to the sides of the chest to a point where you can
feel the stretch of the pectoral muscles, Bring the
dumbbells back o the start position again in the
same arc and repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing
weights
