Workouts for Day 1 of 4

Incline Lateral | 8-10 reps and repeat 3 times
Target Area: Chest - press

Lie supine on an incline bench and hold dumbbells in each hand at arms length outstretched straight overhead with palms forwards. Slowly lower dumbbells down, 25cm lateral to chest. Hold and return dumbbells back up to arms length.

Keep head and hips on bench and don t arch lower back excessively. Keep elbows in line with ears. Inhale down and exhale up.

Decline Dumbbell Fly | 8-10 reps and repeat 3 times
Target Area: Chest - fly

Lie supine on decline bench. Hold dumbbell in each hand with arms outstretched and palms facing inwards directly over shoulders.

Lower dumbbells lateral to the chest in a semicircular movement. Dumbbells should be in line with ears and even with sides of chest. Hold and then take dumbbells back up to arms length.

Keep head and hips on bench and don t arch lower back excessively. Inhale down and exhale up.

Medium Grip Front Chin | 8-10 reps and repeat 3 times
Target Area: Back - pull

Hold a chin bar with hands 45-50cm apart with arms extended and tuck legs up if too tall for bar. Maintain lower back arch.

Keeping body still use arms to pull yourself up trying to touch chin to bar. Then slowly lower and repeat. Inhale up and exhale down.

Bent Over Wide Grip Barbell Rowing | 8-10 reps and repeat 3 times
Target Area: Back - row

Stand with feet at hips width apart and place barbell in front of you. Flex from the waist and grab barbell in an overhand grip with knees slightly flexed.

Pull bar straight up to lower chest and slowly lower back down to original position and repeat. Inhale up and exhale down.

Seated Back Supported Palms In Dumbbell Press | 8-10 reps and repeat 3 times
Target Area: Shoulders

Sit on a chair with feet flat on the floor, hold dumbbells at shoulder height and with palms facing in.

Keep elbows in and press dumbbells directly overhead to arms length, hold and then lower to original position. Inhale up and exhale down.

Standing Dumbbell Straight Arm Front Deltoid Raise | 8-10 reps and repeat 3 times
Target Area: Shoulders

Stand holding dumbbells in front of thighs with palms facing towards thighs. Hold at arms length with elbows extended and locked.

Raise dumbbells in semicircular movement up until at arms length overhead. Lower to original position. Inhale up and exhale down. Can be done by alternating or in sitting.

Universal Machine Shoulder Shrug | 8-10 reps and repeat 3 times
Target Area: Trapezius

Stand between the handles of a universal bench press station, holding handles close to ends. Lift weights with arms locked and then droop shoulders down and to the front.

Raise shoulders towards ears and rotate in a circular motion from front to back then repeat. Inhale at the beginning and exhale at the end of repetition.

Seated Scott Bench Two Arm Curl | 8-10 reps and repeat 3 times
Target Area: Biceps

Sit behind a Scott bench with arms resting on angled pad and holding a dumbbell in each hand with palms up.

Curl dumbbells up in a circular movement until forearm touches biceps. Slowly return to original position by reversing the movement and repeat. Inhale up and exhale down.

Flat Preacher Bench Medium Grip Barbell Curl | 8-10 reps and repeat 3 times
Target Area: Biceps

Lie prone on preacher bench with upper chest over end of bench. Hold barbell in an underhand grip at arms length and hands at shoulders width apart. Curl bar up in a circular movement until forearms touches biceps muscles.

Slowly return to original position by reversing movement and repeat. Inhale up and exhale down.

Standing Face Away Two Arm Triceps Extension on Pulley | 8-10 reps and repeat 3 times
Target Area: Triceps

Stand with back to high pulley machine and hold handles in each hand with palms down. Stand away form machine so arms have tension from start of rep. Straighten arms out to arms length and parallel to the floor.

Draw arms back in semicircular movement until forearms touch biceps. Press back to original position. Inhale back and exhale forward.

Standing Close Grip Barbell Triceps Curl | 8-10 reps and repeat 3 times
Target Area: Triceps

Stand with feet 40cm apart holding a barbell with hands 15cm apart directly overhead with palms down. Lower bar in a semicircular movement behind head until forearms touch biceps.

Return to starting position. Inhale down and exhale up. Can also be done with medium grip or with 2 dumbbells.

Workouts for Day 2 of 4

Wide Stance Squat on Hack Machine | 8-10 reps and repeat 3 times
Target Area: Quadriceps

Stand on hack squat machine face down with shoulders under pads. Feet flat on platform about 50cm apart. Keep back straight and head up. Squat until thighs are perpendicular to the machine or parallel to platform. Keep knees slightly pointing out.

Return to original position. Inhale down and exhale up. Can also be done to half squat position.

StepUps with Barbell | 8-10 reps and repeat 3 times
Target Area: Quadriceps

Stand with barbell across upper back and hands comfortably wider than shoulders width. Feet 40cm apart. Step up with right leg onto a flat bench. Step up with left leg.

Step down with right leg first and then left leg. Repeat starting with other leg first. Inhale down and exhale up.

Hip Adduction | 8-10 reps and repeat 3 times
Target Area: Hamstrings/Hips

Stand side on to pulley with the pulley attached on ankle. Step forward far enough to have tension on the cable. Keep back straight, don t forward flex excessively. Hold object for support. Keep knees locked in extended position. Adduct (take leg from out to the side towards other leg) leg straight across body as far as possible.

Hold and then return to original position. Repeat other side. Inhale up and exhale down.

Standing One Legged Calf Raise on Wall Calf Machine | 8-10 reps and repeat 3 times
Target Area: Calves

Stand under wall calf machine with balls of left foot on foot pad and right foot against left heel. Keep back straight and rise up on toes as high as possible.

Hold this position and return to original position and repeat. Swap feet. Inhale up and exhale down

Standing One Legged Calf Raise on Power Rack | 8-10 reps and repeat 3 times
Target Area: Calves

Stand with barbell across upper back with bar across power rack. Place right foot behind heel of left foot. Keep back straight and rise up on left foot as high as possible and hold this position for a second.

Slowly return to original position and repeat. Repeat other side. Inhale up and exhale down.

Lying Legs Crossover | 8-10 reps and repeat 3 times
Target Area: Abdominals

Lie supine on the floor and hold onto a bar at shoulders width apart. Maintain shoulder contact with the floor and legs straight. Swing right leg over left leg as far as you can go keeping leg close to the floor. Then slowly return to original position and repeat.

Inhale as swing leg and exhale as lower. Repeat other side.

Alternated Dumbbell Bend to Opposite Foot | 8-10 reps and repeat 3 times
Target Area: Abdominals

Stand with feet at shoulders width apart. Hold a dumbbell in each hand with palms facing towards your thighs and arms resting by sides. Stand tall with knees straight.

Inhale and twist torso to right and then bend down taking dumbbells towards right foot. Return to original position and repeat towards the left. Right and left equals 1 rep.

Workouts for Day 3 of 4

Bench Press on Universal Machine | 8-10 reps and repeat 3 times
Target Area: Chest - press

Lie on flat bench with feet flat on the floor. Bar should be in line with nipples. Hold bar with hands about 5cm lateral to chest. Press bar to arms length. Hold and return to original position.

Keep head and hips on bench and chest high. Inhale up and exhale down. Can be done on seated incline bench.

Straight Arm Dumbbell Pullover | 8-10 reps and repeat 3 times
Target Area: Chest - fly

Lie supine on flat bench with head over the end and feet flat on the floor. Hold a dumbbell with both hands at arms length with hands against the inside of plate.

Lower weights past ears in a semicircular movement towards the floor maintaining extended elbows. Hold and then take dumbbell back to original position.

Keep hips on bench and don t arch lower back excessively. Inhale down and exhale up. Can also be done with barbell.

Reverse Close Grip Chin | 8-10 reps and repeat 3 times
Target Area: Back - pull

Hold a chin bar in an underhand grip with hands 15-20cm apart, arms extended and tuck legs up if too tall for bar. Maintain lower back arch.

Keeping body still use arms to pull yourself up trying to touch chin to bar. Then slowly lower and repeat. Inhale up and exhale down.

One Arm Dumbbell Rowing | 8-10 reps and repeat 3 times
Target Area: Back - row

Place dumbbell in front of bench and stand with left leg straight and right knee slightly flexed. Flex from the waist and hold dumbbell with left hand with palms facing the bench and dumbbell 15cm off the ground. Put right hand on bench with elbows straight.

Pull the dumbbell straight up to lateral chest keeping arm close to side. Slowly return to original position and repeat other side. Inhale up and exhale down.

Clean and Press | 8-10 reps and repeat 3 times
Target Area: Shoulders

Stand with feet at hips width apart and grab the bar slightly wider then shoulders width grip. Flex the knees and keep head and shoulders up. The barbell should be resting over your thighs. Keep a nice straight back at all times.

From this position, clean the bar to the clavicles. Then press the bar overhead while keeping elbows underneath the bar. Slowly reverse process and repeat.

Standing DUmbbell Upright Rowing | 8-10 reps and repeat 3 times
Target Area: Shoulders

Stand with feet at hips width and hold dumbbells at arms length resting on thighs. Keep dumbbells 25cm apart and thumbs facing.

Pull dumbbells straight up towards the chin as high as possible. Dumbbells should be in line with ears. Keep elbows out.

Hold at top and return back to original position. Inhale up and exhale down. Can also be done with barbell

Upright Rows | 8-10 reps and repeat 3 times
Target Area: Trapezius

Stand and hold the bar with a grip slightly closer than shoulders width apart and palms facing you. The barbell should be resting on your anterior thighs.

Pull the barbell to the chin while keeping elbows flared laterally. Elbows lead on the way up.

Seated Scott Bench Bar Curl on Low Pulley | 8-10 reps and repeat 3 times
Target Area: Biceps

Sit on Scott Bench in front of low pulley, facing machine. Hold bar in an underhand grip far enough so there is tension in cable at arms length.

Curl bar up in a circular movement until forearms touches biceps muscles.

Slowly return to original position by reversing movement and repeat. Inhale up and exhale down.

Lying High Bench Close Grip Barbell Curl | 8-10 reps and repeat 3 times
Target Area: Biceps

Lie prone on a flat bench with upper chest over end of bench. Hold barbell with underhand grip 30cm apart and start with bar at arms length. Curl barbell up in a circular movement until forearms touches biceps muscles.

Slowly return to original position by reversing movement and repeat. Inhale up and exhale down.

Standing One Arm Dumbbell Triceps Curl | 8-10 reps and repeat 3 times
Target Area: Triceps

Stand with feet 40cm apart and hold a dumbbell in one hand overhead at arms length. Hold dumbbell so that top plates of dumbbell rest in palms and thumbs around handle.

Lower dumbbell in a semicircular movement behind head until forearm touched biceps. Return to original position. Repeat other side. Inhale down and exhale up. Can also be done seated.

Dips | 8-10 reps and repeat 3 times
Target Area: Triceps

Place both hands on parallel dip bars at their narrowest part and keep your upper body straight. Start with elbows nearly fully extended. Slowly dip your body by flexing your elbows and maintaining upper body position.

Dip until arms are parallel to the floor and then push back up to original position, locking arms at peak to get maximum contraction.

Workouts for Day 4 of 4

Heels Elevated Wide Stance Barbell Front Squat to Bench | 8-10 reps and repeat 3 times
Target Area: Quadriceps

Stand in front of flat bench with barbell resting on upper chest and anterior deltoids. Place a heel support (piece of wood or plate) that raises heels. Place right hand on bar in front of left shoulder and left hand on bar in front of right shoulder. Keep arms above parallel. Keep back straight, feet on support and 75cm apart and head up.

Squat until buttocks touch bench (but do not rest on bench). Return to original position. Inhale down and exhale up. Can also be done with close or medium stance.

Leg Extension on Leg Extension Machine | 8-10 reps and repeat 3 times
Target Area: Quadriceps

Sit on machine with feet under lower foot pads. Have seat against posterior aspect of knee and hold seat behind buttocks. Point toes slightly down and raise weight until legs are parallel to the floor.

Slowly return to original position. Inhale up and exhale down.

Thigh Biceps Curl on Leg Extension Machine | 8-10 reps and repeat 3 times
Target Area: Hamstrings/Hips

Lie prone on leg extension machine with heels under top foot pad. Hold front of machine/bench for support.

Curl legs up until calves touch hamstrings. Slowly return to original position. Inhale up and exhale down.

Standing Calf Raises on Wall Calf Machine | 8-10 reps and repeat 3 times
Target Area: Calves

Stand under wall calf machine with balls of feet on foot pad. Keep back straight and rise up on toes as high as possible.

Hold this position and return to original position and repeat. Inhale up and exhale down.

Standing Calf Raise on Hack Squat Machine | 8-10 reps and repeat 3 times
Target Area: Calves

Stand on machine face down with shoulders under the pads and hands on the bars. Rise up on toes as high as possible and hold.

Slowly return to original position and repeat. Inhale up and exhale down.

Dumbbell Side Bend | 8-10 reps and repeat 3 times
Target Area: Abdominals

Stand with feet at shoulders width apart. Place a light barbell across your trapezius muscles. Holding a dumbbell in your right hand with palms facing towards your thighs and left hand on waist, laterally flex as far as you can to the right then repeat movement and posture with left side.

Inhale to the right and exhale to the left.

Seated Bench Leg Pull In | 8-10 reps and repeat 3 times
Target Area: Abdominals

Sit on a flat bench with legs off the end (half of thighs remain on bench). Place hands beside buttocks, palms down holding onto bench and legs straight so hips are in 90 degress flexion. Flex knees and pull knees towards chest.

Slowly lower to original position. Inhale up and exhale down. Increase resistance by holding weight between feet.