Training Protocol

[vc_row][vc_column][vc_tta_tabs][vc_tta_section title=”Beginners Guide” tab_id=”guide-1″][vc_column_text]

Beginners Guide

Exercises (Circuit Training)	Reps	Sets	Rest	Set 1 weight	Set 2 weight
Free Squats	20	2	2-5 mins	Body Weight	Body Weight
Push Ups	10	2	2-5 mins	Body Weight	Body Weight
Pull Ups	8	2	2-5 mins	Body Weight	Body Weight
Triceps Dips	12	2	2-5 mins	Body Weight	Body Weight
Shoulder external rotation	10	2	2-5 mins	2lbs	2lbs
Shoulder internal rotation	10	2	2-5 mins	2lbs	2lbs
Lateral Raise	10	2	2-5 mins	10lbs	10lbs
Dumbbell Incline Chest Press	12	2	2-5 mins	15lbs	15lbs
Pec flys	12	2	2-5 mins	30lbs	30lbs
Bent over Dumbbell rowing	10	2	2-5 mins	15lbs	15lbs
Lat pull down reverse grip	12	2	2-5 mins	40lbs	40lbs
Seated Biceps	10	2	2-5 mins	15lbs	15lbs
Overhead Tricep extension	10	2	2-5 mins	10lbs	10lbs
Leg Press	10	2	2-5 mins	70lbs	70lbs
Leg Extension	10	2	2-5 mins	40lbs	40lbs
skipping	150	2		Body Weight	Body Weight
Stretches	20sec each muscle

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Intermediate Guide” tab_id=”guide-2″][vc_column_text]

Intermediate Guide

Exercises (Circuit Training)	Reps	Sets	Rest	Set 1 weight	Set 2 weight
Incline DB chest press	10	2	30sec	40% of 1RM	80% of 1RM
Flat BB Bench Press	10	2	30sec	40% of 1RM	80% of 1RM
Incline cable flys	10	2	30sec	40% of 1RM	80% of 1RM
Lateral DB raise	10	2	30sec	40% of 1RM	80% of 1RM
Shoulder DB press	10	2	30sec	40% of 1RM	80% of 1RM
Tricep Push Down	10	2	2-5 mins	40% of 1RM	80% of 1RM
One arm Kick back	10	2	30sec	40% of 1RM	80% of 1RM
Seated DB bicep curl	10	2	30sec	40% of 1RM	80% of 1RM
Seated DB Hammer Curl	10	2	30sec	40% of 1RM	80% of 1RM
Lat pull Down wide grip	10	2	30sec	40% of 1RM	80% of 1RM
Lat pull Down close grip	12	2	2-5 mins	40% of 1RM	80% of 1RM
Cable Rowing	10	2	30sec	40% of 1RM	80% of 1RM
DB Sumo Squat	10	2	30sec	40% of 1RM	80% of 1RM
Leg extension	10	2	30sec	40% of 1RM	80% of 1RM
Leg Curls	10	2	30sec	40% of 1RM	80% of 1RM
Calves Raises	10	2	30sec	40% of 1RM	80% of 1RM
stretches	20sec each muscle

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Advance Guide” tab_id=”guide-3″][vc_column_text]

Advance Guide

Exercises (Circuit Training)	Reps	Sets	Rest	Set 1 Weight	Set 2 Weight	Set 3 Weight
Incline BB chest press	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Decline DB Bench Press	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Incline cable flys	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Lateral Cable raise	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Shoulder DB press	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Tricep Push Down	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Skull Crush	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Seated BB bicep curl	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Seated Preacher Curl	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Lat pull Down wide grip	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Lat pull Down close grip	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Cable Rowing	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Squat on Olympic rod	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Leg extension	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Leg Curls	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Calves Raises	10	3	30sec	40% of 1RM	60% of 1RM	80% of 1RM
Stretches	20sec each muscle

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