TONING STRENGTH TRAINING PROGRAMME
This programme is made for toning and lowering body fat percentage
whilst increasing your strength. It is split into two days; upper and lower
body with some abs on each day. My trainer made this specifically for me so make
sure you tailor it to your needs if you want to try it. This is not for the
faint hearted, I’ve done it and it’s tough and you will have to push yourself
to finish the full 12 reps.
DAY 1 (Upper body):
Exercise
|
Sets
|
Reps
|
Weight
|
Comment
|
Bicep
Curl
|
3
|
12
|
6kg
dumbbell
|
1
full then 1 half way = 1 rep
|
Tricep
Overhead
|
5
|
5
and then 5 sec hold
|
8kg
kettlebell
|
10
secs in between each rep
|
Chest
Press
|
3
|
12
|
7.5kg
(machine)
|
SUPERSET:
In
between each set, upright row with 8kg kettle bell for 30 secs each side
|
Incline
Chest Press
|
3
|
12
|
5kg
(machine)
|
SUPERSET:
In
between each set, a 2 handled 8kg kettle bell swing
|
Lateral
Raise
|
5
|
5
and then 5 sec hold
|
4kg
kettlebell
|
10
secs in between each rep
|
Front
Raises
|
5
|
5
and then 5 sec hold
|
4kg
kettlebell
|
10
secs in between each rep
|
Shoulder
Press
|
5
|
5
and then 5 sec hold
|
4kg
kettlebell
|
10
secs in between each rep
|
Reverse
Fly’s
|
3
|
12
|
4kg
dumbbell
|
Standing
|
Dumbbell
Row
|
3
|
12
|
8kg
dumbbell
|
As
if you’re holding a bar
|
Abs – do 3 sets of each exercise with 15 reps in each holding a 6kg
dumbbell for each exercise:
·
Basic crunches
·
Crunch crossover
·
Dead bug
·
Russian twists
DAY 2 (lower body):
Exercise
|
Sets
|
Reps
|
Weight
|
Comment
|
Leg
Press
|
3
|
12
|
25kg
(machine)
|
SUPERSET:
In
between each set, 12 full range lunges and 12 bottom ½ pulses right and left
holding two 8kg kettle bells.
|
Squat
|
3
|
12
|
4kg
|
SUPERSET:
In
between each set, 12 squat jumps with 4kg kettle bell
|
Lunge
|
3
|
12
|
4kg
kettle bell
|
Extend
kettle bell above head as you lunge
|
Abs – do 3 sets of each exercise with 15 reps:
·
Side bends
·
Plank on medicine ball
·
Plank jumps on medicine ball
·
Plank runs (mountain climbers)
on medicine ball
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