WEEK 2 COMPLETE WORKOUT GYM PRINT OFF
*PLEASE NOTE THAT ALL THESE EXERCISE 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 EXERCISE 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**
**ALWAYS WARM UP BEFORE AND COOL DOWN AFTER WORKING OUT**
DAY 1 (MONDAY)
CHEST
BENCH PRESS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
MACHINE FLYS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
OR
DUMBELL FLYS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
BACK
SEATED ROW
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
LAT PULL DOWN
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
DAY 2 (WEDNESDAY)
LEGS
SQUATS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
SEATED LEG RAISE (QUADS)
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
LAYING LEG CURL (HAMSTRINGS)
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
SEATED OR STANDING CALF RAISE
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
DAY 3 (FRIDAY)
SHOULDERS
DUMBELL LATERAL RAISE
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
MACHINE SHOLULDER PRESS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
OR
DUMBELL SHOULDER PRESS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
ARMS
TRICEPS
CABLE PRESS DOWN
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
BICEPS
CABLE CURLS (STRAIGHT BAR OR EZ BAR CURLS)
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)
OR
BARBELL CURLS
4 SETS OF 10 REPS (90% MAX AND NOT TO FAILURE)