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W E E K . O N E

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Week 1
Week 1 Day 1
Week 1 Day 1.png

A R M S

muscle mass 5mins.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 2

W E E K . O N E

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Week 1 Day 2.png

L O W E R - B O D Y

beach body 5mins.png

15-20 reps  each leg  ( Light - Medium Weight )

15-20 reps  each leg  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  each leg  ( Light - Medium Weight )

15-20 reps  each leg  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

Reps to failure  ( Bodyweight )

 Repeat exercise X 4-5 Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

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Week 1 Day 3
Week 1 Day 3.png

D E L T S  &  T R A P Z

muscle mass 5mins.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

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Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

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Week 1 Day 5
Week 1 Day 5.png

B A C K  &  T R I C E P S

muscle mass 5mins.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

20-25 reps  each side  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . O N E

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Week 1 Day 6
Week 1 Day 6.png

C H E S T  &  B I C E P S

muscle mass 5mins.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Medium Weight )

45-90 seconds  ( Bodyweight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 7

W E E K . O N E

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Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

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Week 2 Day 1
Week 2 Day 1.png

A R M S

muscle mass 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light = Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Bodyweight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

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Week 2 Day 2
Week 2 Day 2.png

L O W E R - B O D Y

beach body 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Bodyeight )

 Repeat both X 3 SuperSets

Reps to failure  ( Bodyweight )

   Repeat exercise X 4-5 Sets

upright bike 5mins.png
Workout report.png

W E E K . T W O

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Week 2 Day 3
Week 2 Day 3.png

D E L T S  &  T R A P Z

muscle mass 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . T W O

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Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

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Week 2 Day 5
Week 2 Day 5.png

B A C K  &  T R I C E P S

muscle mass 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

15-20 reps  ( light - Medium Weight )

20-25 reps  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

20-25 reps  ( Bodyweight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 2-3 SuperSets

20-25 reps  each side  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

 Repeat both X 3-4 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

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Week 2 Day 6
Week 2 Day 6.png

C H E S T  &  B I C E P S