NAPFA/IPPT Personal Trainer

Do remember to warm-up before each workout. For each exercise that requires a set of 10 reps or less, do a warm up set of 15-20 reps.

Pull Ups
Weeks 1 to 4

Wk

Exercise (a) Assisted Pull-up Lat Pull-down Close-gripped Pull-down Inclined Pull-up (b) same as (a) Grip Strength Training (c) same as (a) (a) Assisted Pull-up Lat Pull-down Close-gripped Pull-down Sit-up (b) Inclined Pull-up Monkey Bars Assisted Pull-up (c) same as (a) (a) Pull-up Assisted Pull-up Lat Pull-down Close-gripped Pull-down (b) Assisted Pull-up Monkey Bars Grip Strength Training Crunches (c) same as (a) (a) Pull-up Lat Pull-down Close-gripped Pull-down Crunches (b) Assisted Pull-up Inclined Pull-up Monkey Bars (c) same as (a)

Load Max no. of reps x 2 sets 10-12 reps x 2 sets 10-12 reps x 2 sets Max no. of reps x 2 sets 15 sec x 2 sets All exercises x 3 sets Max no. of reps x 3 sets 10 reps x 3 sets 10 reps x 3 sets 20 reps x 2 sets Max no. of reps x 3 sets 3 sets Max no. of reps x 3 sets

Rest

2-3 min Max no. of reps x 1 set Max no. of reps x 4 sets between sets 10 reps x 3 sets 10 reps x 3 sets Max no. of reps x 4 sets 3 sets 20 sec x 2 sets 20 reps x 2 sets Max no. of reps x 1 set 8 reps x 3 sets 8 reps x 3 sets 20 reps x 2 sets Max no. of reps x 4 sets Max no. of reps x 4 sets 3 sets

Weeks 5 to 8

Load Rest Max no. of reps x 1 set 8 reps x 2 sets, 6 reps x 2 sets Close-gripped Pull-down 8 reps x 2 sets, 6 reps x 2 sets Lying Leg Raise 20 x 2 sets 5 (b) Pull-up Max no. of reps x 1 set Assisted Pull-up Max no. of reps x 4 sets Monkey Bars 4 sets Crunches 25 x 2 sets (c) same as (a) (a) Pull-up Max no. of reps x 1 set Lat Pull-down 5-6 reps x 3 sets Close-gripped Pull-down 5-6 reps x 3 sets 2-3 min Crunches 25 x 2 sets between sets 6/7 (b) Pull-up Max no. of reps x 1 set Assisted Pull-up Max no. of reps x 4 sets Inclined Pull-Up Max no. of reps x 4 sets Sit-up 25 x 2 sets (c) same as (a) (a) Pull-up Max no. of reps x 1 set Lat Pull-down 5-6 reps x 4 sets Close-gripped Pull-down 5-6 reps x 4 sets Crunches 25 x 2 sets 8 (b) same as (a) (c) Pull-up Max no. of reps x 1 set Assisted Pull-up Max no. of reps x 4 sets Monkey Bars 4 sets

Wk

Exercise (a) Pull-up Lat Pull-down