WEEK 1,2,3 & 4 - DAY 1 (MONDAY)

**PLEASE NOTE THAT ALL THESE EXERSIZES ARE TO BE DONE WITH VERY LIGHT WEIGHTS, THIS IS THE BEGINNING OF CONDITIONING THE BODY MORE THESE MOVEMENTS AND NOTHING ELSE (ABOUT 50% OF YOU MAXIMUM LOAD)**

**ALSO NOTE THAT EVERY EXERSIZE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE TIME FOR REST INBETWEEN EACH SET 60 SECONDS**

5 MIN WARM UP AS PER WARM UP VIDEO

MACHINE CHEST PRESS

4 SETS OF 12 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

SEATED ROW (CABLE OR MACHINE)

4 SETS OF 12 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

MACHINE SHOULDER PRESS

4 SETS OF 12 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

DUMBELL OR CABLE BICEP CURLS

4 SETS OF 12 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

TRICEP PRESS DOWN CABLE (EZ BAR OR STRAIGHT BAR)

4 SETS OF 12 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

10 MIN COOL DOWN AS PER COOL DOWN VIDEO ( IF YOU CANNOT DO THE WHOLE BODY STRETCH, DO UPPER BODY HERE)