DAY 1 – CARDIO / Abs
DAY 2 – UPPER BODY WEIGHTS: CHEST / BACK / BICEPS / ABS + 20 MIN CARDIO
DAY 3 – 10 MIN CARDIO WARM-UP - LEGS / CALVES / ABS 
DAY 4 – CARDIO / ABS
DAY 5 – DAY OFF (OR 40 MINS CARDIO) 
DAY 6 – UPPER BODY WEIGHTS: SHOULDERS / TRICEPS / ABS + 20 MIN CARDIO
DAY 7 – DAY OFF (OR 40 MIN EMPTY STOMACH CARDIO)

*NB . Always warm up prior to resistance training to increase oxygen supply to the muscles and   
Prevent injury occurring.  In general, perform a 5 minute warm up on the X-Trainer and 
then stretch the relevant muscles to be worked.

With resistance training, try and always pair up two-three exercises so that you eliminate too much rest and keep heart rate higher.  Always keep reps between 15-20 reps and choose a weight which tests you on the last 2-3 reps.

LEGS

• Leg extension – 4 sets – 1st set very light to prepare muscle and joint
• Leg Press – 3-4 sets of 30 reps – pushing with heels not balls of feet
• Lying Leg Curl  - 4 sets of 15-20 reps
• Wide Stance Squat on Smith machine – 3-4 sets of 15-20 reps
• Sissy Squats – 3-4 sets of 15-20 reps
• Straight Leg Dead Lifts – 3-4 sets of 20 reps ( keep back straight & knee’s soft )
• Seated calf Raises – 4-6 sets of 15-20 reps

(rest approx 1 min between sets and stretch relevant muscle)

SHOULDERS / TRICEPS / ABS

• Seated Machine Shoulder Press – 4 sets of 15 reps
• Side Lateral Dumbbell Raises – 3 sets of 15 reps  (perform side lats & upright rows together – no rest)
• Wide Grip Upright Rows – 3 sets of 15 reps
• Front Dumbbell Raises – 3 sets 15 reps ( Alternate Arms )
• Tricep Rope Push Downs – 3 sets 15 reps
• OverHead Bar Extensions – 3 sets 15 reps
• Tricep KickBacks – 3 sets 15 reps
• Abdominals: Fit Ball Sit-ups, Oblique Crunches, Heel Touches – 3 sets 20 on each

(rest approx 30secs between sets and stretch relevant muscle)

CHEST / BACK / BICEPS / ABS

• Flat Bench Dumbbell Press – 3 sets of 15 reps (perform dumbbell press & flyes together – no rest)
• Flat Bench Dumbbell Flyes – 3 sets of 15 reps
• Press-ups on Knees or Ball – 3 sets of 15 reps
• Pec Dec Machine – 3 sets of 15 reps
• Wide Grip Pulldown to Front – 3 sets 15 reps
• Base Pulley Rows – 3 sets 15 reps
• Hyper Extension on Ball or 1 Arm Pulley Row – 3 sets 15 reps
• Seated Bicep Dumbbells Curls – 3 sets of 15 reps e@ arm ( alternate arms )
• Standing Bicep Barbell Curl – 3 sets of 15 reps
• Seated Concentration curls – 3 sets of 15 reps e@ arm
• Abdominals: Fit Ball Sit-ups, Floor Crunches, Hip Flexors – 3 sets 20 on each

(rest approx 30secs between sets and stretch relevant muscle)

CARDIO-VASCULAR TRAINING

• 10 minute Stationary Bike
• 10 minute Rowing
• 10 minute Hill Walking
• 10 minute Recumbent Bike
• 10 minute Cross-Trainer

Boxing or a group training class are also great fat burning cardio sessions.

To eliminate boredom from cardio training, introduce light ‘interval’ style training. E.g. 1 minute light level followed by 1 minute heavier level, or 1 minute slow pace followed by 1 minute faster pace.  Ensure you monitor your heart rate and keep your training range between 140-160bpm.  When doing the empty stomach cardio take a whey protein shake with you to gym and consume it as soon as you finish the workout and then have your breakfast about 1 hour after that.