Feuille1

SESSION 1
CIRCUIT 1: STRENGTH ENDURANCE
Inclined Chest Press ( Dumbbell)
1,1
5 repetitions 7.5-10 kg
Wide Grip Chin Up ( Body Weight)
1,2
5 repetitions
Dumbbell Shoulder Press
1,3
5 repetitions 5-7.5 kg
PERFORM THE CIRCUIT AS MANY TIMES AS
POSSIBLE IN 15 MINS , SHORT REST ARE
ALLOWED, TRY TO REST AS LITTLE AS POSSIBLE
REST- 3MINS
CIRCUIT 2: MUSCULAR ENDURANCE
Jumping Squat with 30% BW( Dumbbell)
2,1
10 Reps
Single Arm Dumbbell Snatch (DB)
2,2
15 reps
8-10 kg
Dumbbell Bent Over Row
2,3
15 reps
8-10 kg
PERFORM THE CIRCUIT AS MANY TIMES AS
POSSIBLE IN 15 MINS , SHORT REST ARE
ALLOWED, TRY TO REST AS LITTLE AS POSSIBLE
REST- 3MINS
CIRCUIT 3: REACTIVE FORCE ENDURANCE
3,1
3,2
3,3

Vertical Jump (BW)

10 Reps
Broad Jump (BW)
10 Reps
Plyometric Push Ups (BW)
10 Reps

PERFORM THE CIRCUIT AS MANY TIMES AS

POSSIBLE IN 10 MINS , SHORT REST ARE
ALLOWED, TRY TO REST AS LITTLE AS POSSIBLE

SESSION 2
DEADLIFT ( BARBELL)
4 x 10
30-50 KG
REST 30 S BETWEEN EACH 10
2 MINS REST
BENCH PRESS ( BARBELL)
4 x 10
15-30 KG
REST 30 S BETWEEN EACH10
2 MINS REST
REVERSE LUNGES ( DB)
4 X 24 ( 12 each leg)
5-8KG
REST 30 S BETWEEN EACH 12
90 s REST
PRESS UPS ( BW)
10 REPS
NO REST
HANGING KNEE RAISE (BW)
MAXIMUM
NO REST
DIPS / SEATED TRICEPS (BW)
10 REPS / MAXIMUM
REST 60 S
PERFOM SET 3 TIMES
10 x 30 ABS
10 X 20 LOMBAIRES

8 X 1'00 MIN OBLIQUE

6 X 100 M ( 50%)

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SESSION 3
BARBELL CIRCUIT COMPLEX
10 REPS, NO REST
BETWEEN EXERCISES
MILITARY PRESS
FRONT SQUAT
FRONT LOADED LUNGES (10 EACH)
BENT OVER ROW
SPEED DEADLIFT
POWER CLEAN

15-25 KG
1
2
3
4
5
6

X 6 SETS , REST 2-3 MINS BETWEEN SETS

ABBREVIATIONS
DB

Dumbbell

BW

Bodyweight =work without any weight

kg

kilograms

abs

abdominaux

Reps

Repetitions= number of times to do it

CHOOSE YOUR SESSION ACCORDINGLY

WITH YOUR FITNESS LEVEL AND FORM OF
THE DAY..VARY YOUR SESSIONS AND
NEVER GET USED TO ONLY ONE SESSION!
AIM FOR SERIOUS WORKOUTS OR DON'T
IT...
DON'T STOP WHEN YOU ARE TIRED BUT
WHEN YOU'RE DONE!!
TRY NOT TO LIE TO YOURSELF..
GOOD TRAINING!!!