Program A Ab Emphasis

Day
Exercise Reps Rest Set Kgs Grade Page

1 Tradional Crunch 15 none 1 221

2 Bent-Leg Raises 15 none 1 231

3 Oblique-V-Up 10 none 1 241

4 Bridge 60sec none 1 247

5 Back Extension 15 none 1 255

6 Squat 12 30 Sec 2 192

7 Bench Press 10 30 Sec 2 194

8 Pulldown 10 30 Sec 2 196

9 Miltary Press 10 30 Sec 2 198

10 Upright Row 10 30 Sec 2 200

11 Triceps Pushdown 12 30 Sec 2 202

12 Leg Extension 12 30 Sec 2 204

13 Biceps Curl 10 30 Sec 2 206

14 Leg Curl 12 30 Sec 2 208

 Program B Ab Emphasis
Day
Exercise Reps Rest Set Kgs Grade Page

1 Standing Crunch 15 none 1 222

2 Pulse Up 12 none 1 232

3 Saxon Side Bend 10 none 1 242

4 Side Bridge 2 none 1 248

5 Back Extension 15 none 1 255

6 Squat 12 30 sec 2 192

7 Bench Press 10 30 sec 2 194

8 Pulldown 10 30 sec 2 196

9 Miltary Press 10 30 sec 2 198

10 Upright Row 10 30 sec 2 200

11 Triceps Pushdown 12 30 sec 2 202

12 Leg Extension 12 30 sec 2 204

13 Biceps Curl 10 30 sec 2 206

14 Leg Curl 12 30 sec 2 208

 Program C Leg Emphasis
Day
Exercise Reps Rest Set Kgs Grade Page

1 Squat 12 30 sec 2 192

2 Bench Press 10 30 sec 2 194

3 Pulldown 10 30 sec 2 196

4 Travelling Lunge 12 30 sec 2 210

5 Miltary Press 10 30 sec 2 198

6 Upright Row 10 30 sec 2 200

7 Step Up 12 30 sec 2 212

8 Triceps Pulldown 12 30 sec 2 202

9 Leg Extension 12 30 sec 2 204

10 Biceps Curl 10 30 sec 2 206

11 Leg Curl 12 30 sec 2 208