Introduction Training Program

---

Exercise	Sets	Reps
Abs (Crunches)	3	Max
Leg Press	3	15/12/10
Leg Curls	3	15/12/10
Leg Extensions	3	15/12/10
Lat Pull Down onto the chest (wide grip)	3	15/12/10
Barbell Bench Press	3	15/12/10
Standing Dumbell Shoulder Press	3	15/12/10
Barbell Upright Row	3	15/12/10
Tricep Dips	3	15/12/10
Seated Bicep Curl	3	15/12/10

If you have little weight training experience complete 2 to 4 weeks of the anatomical adaptation program before starting on the hypertrophy program

Complete on a Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Frequency:Three times per week

Training Load:50-65%

Rest between Sets:  1-2 min between Sets // Record all your statistics