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Glossary
Exercise Program For This Week (Split Routine)


This exercise program is designed as a split routine. It contains 2 consecutive training days (Workouts A then B) followed by an off day, and then another 2 consecutive training days followed by 2 off days. However, you can also alternate between Workouts A and B with an off day between them.

Workout A (Mondays and Thursdays)
Exercise Sets Reps/Mins for Muscle Growth Reps/Mins for Fat Loss
Stationary Bicycle 1 10 Minutes 20 Minutes
Incline Bench Presses 3 6-10 Reps 12-18 Reps
Cable Crossover Flyes 2 10-12 Reps 15-18 Reps
Lat Pulldowns 3 6-12 Reps 12-18 Reps
Seated Cable Rows 2 8-12 Reps 12-18 Reps
Arnold Presses 3 8-10 Reps 15-18 Reps
Donkey Calf Raises 4 15-20 Reps 20-25 Reps
Quadruped Exercise 1 40-60 Seconds per side 40-60 Seconds per side
Situps 1 40-60 Reps 40-60 Reps

Workout B (Tuesdays and Fridays)
Exercise Sets Reps/Mins for Muscle Growth Reps/Mins for Fat Loss
Stairmaster 1 10 Minutes 20 Minutes
Squats 3 8-10 Reps 12-18 Reps
Lunges 2 8-12 Reps 12-18 Reps
Lying Leg Curls 3 8-10 Reps 12-18 Reps
Seated Leg Curls 2 8-12 Reps 15-18 Reps
Preacher Curls 2 6-10 Reps 12-15 Reps
Alternating Dumbell Curls 2 10-12 Reps 15-18 Reps
Pullover and Presses 2 6-10 Reps 12-15 Reps
Lying Tricep Extensions 2 10-12 Reps 15-18 Reps
Knee Raises 1 30-40 Reps 30-40 Reps
Note: For safety, it is imperative that these exercises are performed correctly and that you include proper stretching as part of your exercise program. Also, not all exercises are suitable for everyone. If you are unsure, then please seek the help of a trainer.


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