WEEK 1 - DAY 3 (FRIDAY)

**PLEASE NOTE THAT ALL THESE EXERCISES ARE TO BE DONE WITH VERY LIGHT WEIGHTS, THIS IS THE STRENGTHENING THE BODY AND CONDITIONING,  (ABOUT 90% OF YOUR 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 REST INBETWEEN EACH SET 60 SECONDS**

WARM UP (5MINS WALK)

SHOULDERS

DUMBELL LATERAL RAISE

4 SETS OF 10 REPS (50% MAX AND NOT TO FAILURE)

MACHINE SHOLULDER PRESS 

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

OR

DUMBELL SHOULDER PRESS

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

ARMS

TRICEPS

CABLE PRESS DOWN

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

BICEPS

CABLE CURLS (STRAIGHT BAR OR EZ BAR CURLS)

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

OR

BARBELL CURLS

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

COOL DOWN AS PER VIDEO