WORKOUT CHART
WARNING! PLEASE READ BEFORE EXERCISE
Always warm up your body muscle before exercising, easy stretching (without bouncing) and light
calisthenics, for several minutes, are recommended to prepare your body.
Exercise the complete body every other day, up to three times a week. The one day rest enables the
body recover from the previous workout.
WORKOUT CHART
Biceps Curl
Develop the biceps muscles.
Sit on the bench with you back supported on the bench
Grasp a dumbbell in each hand with the palms facing forwards.
Raise the dumbbells until the biceps are fully contracted. Return
slowly to the start position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Develop the upper pectoral muscles of the chest.
With the elbows slightly bent. Hold two dumbbells at arms length
overhead, Lower the dumbbells slowly out to the sides of the
chest to a point where you can feel the stretch of the pectoral
muscles, Bring the dumbbells back o the start position again in
the same arc and repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Rows
Develops the Triceps muscle.
Stand along side the bench with your right knee bent in front of
your left leg, and the dumbbell in your left hand, hold the bench
side with your right hand for support. Bend over and drop your left
hand towards the floor Now, Pull the dumbbell up until it is tucked
into your side. Return to starting position and repeat with your
opposite side.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Develops the Abdominal muscles.
Sit on the bench with your knees bent to about 45 degrees and
your feet hooked under the Leg Bar Foam Rollers, Put your hand
on your shoulders and your chin on your chest
(This will put a slight bow in your back)
For this position, inhale and lie back until your lower back touches
the Backrest Board, Exhale as you raise back up to the starting
position
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
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