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Firdaus Weight Loss Program
Firdaus Weight Loss Program
Strength an
Tuesday
5/12/2017
Cardiovascular endurance training
15-20 minutes Scifit Progressive hill mode:level 3
Crunches 2 15-20
Superman 2 10
Tuesday
12/12/2017
Cardiovascular endurance training
15-20 minutes Scifit Hill mode or Manual (lvl 3+)
Crunches 2 15-20
Superman 2 10
Tuesday
19/12/2017
Cardiovascular endurance training
15-20 minutes Scifit Hill mode or Manual (lvl 3+)
Crunches 2 15-20
Superman 2 10
Tuesday
26/12/2017
Cardiovascular endurance training
15-20 minutes Scifit Hill mode or Manual (lvl 3+)
Exercise Sets Reps Intensity Comment
Crunches 2 15-20
Superman 2 10
Firdaus Shooting 4 week phase
Goals= Weight loss (nutrition department will be mon
Block 1: 05-07/12/2017
Wednesday
6/12/2017
ing Cardiovascular endurance training
ode:level 3 15-20 minutes Scifit Progressive hill mode:lev
KB twist 4 10 4-10kg
Crunches 2 15-20
Superman 2 10
Block 1: 12-14/12/2017
Wednesday
13/12/2017
ing Cardiovascular endurance training
ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3
Crunches 2 15-20
Superman 2 10
Block 1: 19-21/12/2017
Wednesday
20/12/2017
ing Cardiovascular endurance training
ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3
KB twist 4 10 4-10kg
Crunches 2 15-20
Superman 2 10
Block 1: 26-28/12/2017
Wednesday
27/12/2017
ing Cardiovascular endurance training
ual (lvl 3+) 15-20 minutes Scifit Hill mode or Manual (lvl 3
Comment Exercise Sets Reps Intensity
KB twist 4 10 4-10kg
Crunches 2 15-20
Superman 2 10
week phase
will be monitoring his weight)
2/2017
Thursday
7/12/2017
e training Cardiovascular endurance t
sive hill mode:level 3 15-20 minutes Scifit
es increase watts to 30-40,
s 50-60
Shoulder press 4
Lat Pulldown 4
Crunches 2
Superman 2
2017
Thursday
14/12/2017
e training Cardiovascular endurance t
de or Manual (lvl 3+) 15-20 minutes Scifit
Crunches 2
Superman 2
2017
Thursday
21/12/2017
e training Cardiovascular endurance t
de or Manual (lvl 3+) 15-20 minutes Scifit
Crunches 2
Superman 2
2017
Thursday
28/12/2017
e training Cardiovascular endurance t
de or Manual (lvl 3+) 15-20 minutes Scifit
Comment Exercise Sets
Shoulder press 4
Lat Pulldown 4
Crunches 2
Superman 2
Thursday
7/12/2017
ular endurance training
Progressive hill mode:level 3
10 5-10kg
10 5-12.5 kg
10 23/32/41
15-20
10
Thursday
14/12/2017
ular endurance training
Hill mode or Manual (lvl 3+)
15-20
10
Thursday
21/12/2017
ular endurance training
Hill mode or Manual (lvl 3+)
15-20
10
Thursday
28/12/2017
ular endurance training
Hill mode or Manual (lvl 3+)
Reps Intensity Comment
10 5-10kg
10 5-12.5 kg
10 23/32/41
15-20
10