Week 1 – Getting started …
Monday :
Weights 2 sets of 12 Reps ( rest 1 min between sets)
Legs–
Barbell Squats ( With or with out weights ) 2 sets of 12 reps
Lunges ( using small weights or with hands on hips) 2 sets of 12 reps
Leg Extensions - Keep your back straight and minimize momentum 2 sets of 12 reps
2 sets of 15 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Tuesday :
Cardio 30 to 45 mins brisk walk
Wednesday :
Weights 2 sets of 12 Reps ( rest 1 min between sets)
Shoulders & Arms -
Dumbbell press – 2 sets of 12reps
Lateral raises – 2 sets of 12 Reps
Bicep curls - 2 sets of 12 Reps
Tricep Kick backs - 2 sets of 12 Reps
2 sets of 15 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Thursday :
Cardio 30 to 45 mins brisk walk
Friday:
Weights 2 sets of 12 Reps ( rest 1 min between sets)
Chest & Back-
Dumbbell Press – 2 sets of 12
Dumbbell Flys – 2 sets of 12
Seated Row – 2 sets of 12
Lat Pull Down (To Front) – 2 sets of 12
2 sets of 15 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Saturday :
Cardio 30 to 45 mins brisk walk
Sunday :
REST
Week 2 – Keep it up!
Monday :
Weights 2 sets of 15 Reps ( rest 1 min between sets)
Legs–
Standing Squats ( With or with out weights ) 2 sets of 15 reps
Lunges ( using small weights or with hands on hips) 2 sets of 15 reps
Leg Extensions - Sit on chair or at the gym 2 sets of 15 reps
2 sets of 18 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Tuesday :
Cardio 30 to 45 mins brisk walk
Wednesday :
Weights 2 sets of 15 Reps ( rest 1 min between sets)
Shoulders & Arms –
Dumbbell press – 2 sets of 15reps
Lateral raises – 2 sets of 15 Reps
Bicep curls - 2 sets of 15 Reps
Tricep Kick backs - 2 sets of 15 Reps
2 sets of 18 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Thursday :
Cardio 30 to 45 mins brisk walk
Friday:
Weights 2 sets of 15 Reps ( rest 1 min between sets)
Chest & Back-
Dumbbell Press – 2 sets of 15
Dumbbell Flys – 2 sets of 15
Seated Row – 2 sets of 15
Lat Pull Down (To Front) – 2 sets of 15
2 sets of 18 crunches for the Abs (With Swiss ball or on the floor)
Stretch
Saturday :
Cardio 30 to 45 mins brisk walk
Sunday :
REST
Week 3.
Monday:
Weights 3 sets of 10 Reps (rest 1 min between sets)
Standing Squats (With or with out weights) 3 sets of 10 reps
Lunges (using small weights or with hands on hips) 3 sets of 10 reps
Leg Extensions - Sit on chair or at the gym 3 sets of 10 reps
3 sets of 15 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Tuesday:
Cardio 45 mins brisk walk
Wednesday:
Weights 3 sets of 10 Reps (rest 1 min between sets)
Shoulders & Arms -
Dumbbell press – 3 sets of 10reps
Lateral raises – 3 sets of 10 Reps
Bicep curls - 3 sets of 10 Reps
Tricep Kick backs - 3 sets of 10 Reps
3 sets of 18 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Thursday:
Cardio 45 mins brisk walk
Friday:
Chest & Back-
Weights 3 sets of 10 Reps (rest 1 min between sets)
Dumbbell Press – 3 sets of 10
Dumbbell Flys – 3 sets of 10
Seated Row – 3 sets of 10
Lat Pull Down (To Front) – 3 sets of 10
3 sets of 15 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Saturday:
Cardio 45 mins brisk walk
Sunday:
REST
Week 4 – Consistency is the key!
Monday:
Weights 3 sets of 15 Reps (rest 1 min between sets)
Legs–
Standing Squats (With or with out weights) 3 sets of 15 reps
Lunges (using small weights or with hands on hips) 3 sets of 15 reps
Leg Extensions - Sit on chair or at the gym 3 sets of 15 reps
3 sets of 18 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Tuesday:
Cardio 45 Mins brisk walk
Wednesday:
Weights 3 sets of 15 Reps (rest 1 min between sets)
Shoulders & Arms -
Dumbbell press – 3 sets of 15reps
Lateral raises – 3 sets of 15 Reps
Bicep curls - 3 sets of 15 Reps
Tricep Kick backs - 3 sets of 15 Reps
3 sets of 18 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Thursday:
Cardio 45 mins brisk walk
Friday:
Weights 3 sets of 15 Reps (rest 1 min between sets)
Chest & Back-
Dumbbell Press – 3 sets of 15
Dumbbell Flys – 3 sets of 15
Seated Row – 3 sets of 15
Lat Pull Down (To Front) – 3 sets of 15
3 sets of 18 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Saturday:
Cardio 45 mins brisk walk
Sunday:
REST
Week 5
So…..You’ve MADE IT THIS FAR! Only another week to go and you’ll have the completed the SLM for Summer Program. If you make yourself one promise, make sure you keep your new training and nutrition program in high gear so that you are well on your way to achieving the results you deserve!
REMEMBER… Train Hard, Keep Fit and LOVE LIFE
Monday: Weights 4 sets of 10 Reps (rest 1 min between sets)
Legs–
Standing Squats (With or with out weights) 4 sets of 10 reps
Lunges (using small weights or with hands on hips) 4 sets of 10 reps
Leg Extensions - Sit on chair or at the gym 4 sets of 10 reps
4 sets of 15 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Tuesday: Cardio 45 to 60 Mins brisk walk
Wednesday: Weights 4 sets of 10 Reps (rest 1 min between sets)
Shoulders & Arms -
Dumbbell press – 4 sets of 10reps
Lateral raises – 4 sets of 10 Reps
Bicep curls - 4 sets of 10 Reps
Tricep Kick backs - 4 sets of 10 Reps
4 sets of 18 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Thursday: Cardio 45 to 60 mins brisk walk
Friday: Weights 4 sets of 10 Reps (rest 1 min between sets)
Chest & Back-
Dumbbell Press – 4 sets of 10
Dumbbell Flys – 4 sets of 10
Seated Row – 4 sets of 10
Lat Pull Down (To Front) – 4 sets of 10
4 sets of 15 sit ups for the Abs (With Swiss ball or on the floor)
Stretch
Saturday: Cardio 45 to 60 mins brisk walk
Sunday: REST
