WEEK 1,2,3 & 4 COMPLETE WORKOUT GYM PRINT OFF

**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**

DAY 1 (MONDAY)

**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)

DAY 2 (TUESDAY)

**5 MIN WARM UP AS PER WARM UP VIDEO**

LEG PRESS

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

LEG EXTENSION

3 SETS OF 10 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

HAMSTRING CURL (MACHINE)

3 SETS OF 10 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

MACHINE OUTER THIGH (ABDUCTOR)

3 SETS OF 10 REPETITIONS (NO MORE THAN 50% OF YOUR MAX STRENGTH)

CALF RAISE (SEATED OR STANDING)

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

10 MIN COOL DOWN AS PER VIDEO

** FOR DAY 3 THURSDAY'S WORKOUT - REPEAT DAY 1**

** FOR DAY 4 FRIDAY'S WORKOUT - PLEASE REPEAT DAY 2**