Gym Program

Week 1-6 all my work outs...


My free weights (dumbbells) go up 2 KG every week and my machines (pulldown, seated leg press) go up 2.5 Kg a week.
Chest Press   8-10 reps 3 sets
Shoulder Press 8-10 reps 3 sets
Pec Flys 8-10 reps 3 sets
Pulldown 8-10 reps 3 sets
Seated Row 8-10 reps 3 sets
Seated Leg Press 8-10 reps 3 sets same for calf too
Bicep Curl 7 reps 3 sets, each set in a different stage, fist 7 from at your side to half way up, second set from half way up to your shoulders, third set from your sides to your shoulders (full bicep curl)
Lunges 8-10 reps 3 sets, per leg
20 push ups 2 sets (40 push ups)
When doing a program remember to change it around roughly every six weeks, if your body becomes used to a certain routine (program) it no longer has much of if any effect, and always to warm up before your work out and cool down after.
A work out should never be more than a hour long, so try to limit your breaks inbetween exercises to 20-30 secs, this work out is full body and should be repeated every two days not every day! These rules apply to all the programs I will later post.