Follow our general training plan below or for more specialised plans, choose your goal:  Build MuscleTone UpWeight Loss

Monday – Chest/Triceps Tuesday – Back/Biceps Wednesday – Cardio
4 sets of bench press 10 reps.
4 sets of Incline bench press 10 reps.
4 sets of decline bench 10 reps.
4 sets of cable flys 10 reps.
4 sets of tricep dips till failure.
4 sets of triceps skull taps 10 reps.
4 sets of tricep cable pull downs 10 reps.
4 sets of deadlifts 10 reps.
4 sets of pull-ups till failure.
4 sets of lat pulldowns 10 reps.
4 sets of rows 10 reps.
4 sets of bent over rows 10 reps.
4 sets of bicep barbell curls 10 reps.
4 sets of dumbbell hammer curls 10 reps.
4 sets of dumbbell curls 10 reps.
Cardio of your choice
Thursday – Legs Friday – Shoulders Saturday/Sunday 
4 sets of squats 10 reps.

4 sets of hack squats 10 reps.
4 sets quad extensions 10 reps.
4 sets of hamstring curls 10 reps.
4 sets of lunges 10 reps.
4 sets straight leg deadlifts 10 reps.
4 sets calf raises 15 reps.
4 sets of shoulder press 10 reps.
4 sets of side raises 10 reps.
4 sets of upright rows 10 reps.
4 sets of shrugs 10 reps.
Rest day/ Cardio of your choice