In this programme I continued resistence training using slightly higher weights with lower repetitions for building lean muscle mass and a high number in combination with a relatively high number of aerobic sessions to burn fat.
I aimed to do a minimum of seven exercise sessions a week comprising 5 cardiovascular sessions and 2-3 weights sessions.
My cardio sessions lasted 40-60 minutes and comprised either a session on the treadmill etc or aerobics classes.
Weights Programme
|
Exercise |
Sets |
Weight
(Kgs) |
Reps |
|
Dumbell Military Press |
2 |
5 |
12 |
|
Hack Squats |
2 |
90 |
12 |
|
Tricep Dips |
2 |
0 |
12 |
|
Clean & Press |
2 |
12 |
12 |
|
Dumbell Bicep Curl |
2 |
8 |
12 |
|
Leg Press |
2 |
120 |
12 |
|
Dumbell Punch |
2 |
3 |
30 |
|
Seated Row |
2 |
48 |
12 |
|
Incline Bench Press |
2 |
20 |
12 |
|
Calf Raises |
2 |
55 |
12 |
Note: This programme was preceded with a warm-up of 8-10 minutes on the rower. I finished the programme with two sets of two different forms of abdominal exercises.
The programme was devised by my personal trainer, John Wills of Lifefit in Albany, Auckland. Telephone: (09) 415-0600.
