Weight Routine

Weight Training Program 1


Neck Stretching
Traps Shoulder Shrug 2 x 12 x 12
Shoulders Push - Ups 3 x 12
Upper Back Lat Pull-Down 2 x 12 x 40
Lower Back Back Extension 2 x 12
Chest Incline Fly 2 x 12 x 10
Biceps Dumbell Curls 2 x 12 x 15
Triceps Lying Bar Curl 2 x 12 x 20
Forearms Wrist/ Reverse Curl 2 x 12 x 5
Abdominals Sit ups as many as possible
Obliques n/a n/a n/a
Buttocks, Hips, Legs, Forward Lunge 1 x 12 x 8, 1 x 12
Buttocks, Hips, Legs, Side Lunge 2 x 12
Quadriceps n/a n/a n/a
Hamstrings Leg Curl 2 x 12 x 60
Calves One Legged Standing Raise 2 x 12