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Your exercise pace should be MEDIUM to FAST
This exercise programme should take you approximately 35--40Minutes.
Following this exercise programme with 5 minutes of proper cool down exercise
ADVANCED TRAINING
This is an open-ended programme, ideally performed not more than 4 times during the week,
preferably on alternate days.
This suggested routine is specifically for advanced users or those that are familiar with exercise
routines. The programme is designed to increase muscle mass and build strength.
The increase in exercise intensity, resistance levels and speed of repetitions is key to your on going
success.
For advanced training we recommend 4 sets of the each exercise for the following reps on each of the
gym's training stations, however at this stage you may want to concentrate on specific body parts, so
as you are now fully familiar with the working of you gym you should be able to structure an exercise
programme to suit your own individual. Any specific advice should be sought through specialist books.
Your rest interval between each set of reps should be 1 minute
You should perform 4 SETS of each exercise
Your exercise pace should be MEDIUM to FAST
This exercise programme should take you approximately 40--50Minutes.
Following this exercise programme with 5 minutes of proper cool down exercise
WARNING! PLEASE READ BEFORE EXERCISE
20 REPS---Flat Bench Press
15 REPS— Leg Extension
15 REPS—Incline Bench Press
15 REPS – Butterfly
15 REPS – Flat Bench Press
20 REPS-Leg Extension Following by Leg Curls
10 SLOW REPS – 2 SETS –Sit—Ups
WEIGHT BENCH EXERCISE GUIDE
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