MONDAY

TUESDAY

WARM UP:
10 min warm up on elliptical  (level 4)

WARM UP:           
10min warm up on elliptical (level 5)

Chest

Sets

Reps

Legs

Sets

Reps

Chest press

5

15-12-10-10-8

Squats

5

12-12-10-8-6

Incline dumbell press

4

12-10-8-6

Leg extensions

4

15-12-10-8

Flat flies

3

12/10/8

Leg press

3

12/10/10               

Chest press

4

15-12-12-10

Lunges

3

16-14-12

Leg curls

4

15-12-10-8

Triceps

Sets

Reps

Kick backs

3

20-20-20

Tricep push down

4

15-12-10-10

Stiff Leg deadlifts

3

15-12-10

Close grip bench

4

12-10-10-8

Seated calf raises

4

20-15-12-12

Dumbell extensions

3

12/10/8

Standing calf raises

4

15-15-12-12

Dips

4

15-15-15-15

COOL DOWN:
5min cool down on bike (level 3)       

COOL DOWN:
5min cool down on stepper (level 4)

THURSDAY

FRIDAY

WARM UP:
10min warm up on rower 

WARM UP:
10min warm up on elliptical

Back  

Sets

Reps

Shoulders

Sets

Reps

Deadlifts

5

12-10-10-8-6

Smith press

4

15-12-10-8

Lat pull downs

4

15-12-10-8

Slide laterals

3

15-12-12

Dumbell rows

3

12/10/8

Dumbell press

3

12/10/08

Long cable rows

4

12-10-10-8

Cable raises

4

15-12-12-10

Shrugs

4

12-10-10-8

Biceps

Sets

Reps

Abs

Sets

Reps

Barbell curls

4

12-10-8-6

Leg raises

4

20-20-20-20

High cable curls

3

15-12-10

Ball crunches

3

15-15-15

Preacher curls

4

12-10-10-8

Decline crunches

3

15-15-15

Hammer curls

4

12/10/8

COOL DOWN:
5min cool down on bike (level 3)

COOL DOWN:
5min cool down on bike (level 4)

MEAL 1      06H00

OPTION 1

OPTION 2

50g cereal (oats, meusli, weet bix, bran)
With fat free milk and/or sweetener               
1apple fruit juice mixed 50% with water

2 poached or scrambled eggs (1yolk)
1 slice cracker bread
2 thin slices cheese             

MEAL 2     09h00

OPTION 1

OPTION 2

60g biltong lean no fat
1 Apple

50g nuts or protein shake
1 Apple

MEAL 3     12h00

OPTION 1

OPTION 2

Chicken salad
Grill 1 boneless and skinless chicken
Breast cut and mix with lettuce, cucumber
Tomato, peppers, unions & 1 tsp light
Salad dressing

Tuna salad
1 tin tuna in water with 20g of white cheese
mix with lettuce, tomato, cucumber, onions
mushrooms and 1 tsp light salad dressing

MEAL 4     15h00

OPTION 1

OPTION 2

1 Serving protein shake with water

1 small yoghurt
2 Provitas with 1 large spoon fat free
cottage cheese

MEAL 5     18h00

OPTION 1

OPTION 2

Hot meal:
100g chicken fillet plain (grilled or steamed)
200g fresh veggies (steamed)

Cold meal:
80g raw salmon or tuna with fat free cottage
cheese with cloves (optional) on a bed of
Lettuce with tomato and cucumber
1 tsp of olive oil