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  • Exercise Program

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    Rupert Dwyer
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    This document outlines a 6-week workout program divided into sessions focusing on chest and arms, back and shoulders, and legs. Each session has 2 minutes of rest between sets and lasts 30-40 minutes. The program provides exercise options for each session along with set and repetition guidelines and starting weight amounts to use for each exercise.

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    This document outlines a 6-week workout program divided into sessions focusing on chest and arms, back and shoulders, and legs. Each session has 2 minutes of rest between sets and lasts 30-40 minutes. The program provides exercise options for each session along with set and repetition guidelines and starting weight amounts to use for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    3 views2 pages

    Exercise Program

    Uploaded by

    Rupert Dwyer
    This document outlines a 6-week workout program divided into sessions focusing on chest and arms, back and shoulders, and legs. Each session has 2 minutes of rest between sets and lasts 30-40 minutes. The program provides exercise options for each session along with set and repetition guidelines and starting weight amounts to use for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    30-40 minutes - 2 minutes between sets Week 1 Week 2 Week 3 Week 4

    Session 1 - Chest and arms

    Session 2 - Back and shoulders

    Session 3 - Legs
    Week 5 Week 6 Exercise SetsxReps Weight
    Bench Press 3x8 5kg
    Preacher curls 3x6 2.5kg
    Push ups 3x8 0kg
    Skullcrushers 3x6 2.5kg
    Shoulder press 3x8 2.5kg
    Rows 3x6 5kg
    Lateral Raises 3x8 2.5kg
    Modified pull ups 3x8 0kg
    Dead lifts 3x6 10kg
    Split squats 3x5 0kg
    RDLs 3x6 10kg
    Calf raises 3x10 0kg

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