PHA MUSCLE SCULPTING WORKOUT

Warm Up
X-trainer for 6 minutes start at level 6 at 130-140rpm. At the end of each minute increase the resistance by 2 levels.

Exercise
1.Stiff Leg Deadlift

Reps
15-20rm

Set 1

Set 2

Comments

2.Spiderman Press Up

10-16rm

3.Stability Ball Hamstring Curl

15-20rm

4.Assisted Chin Up

20rm

1.Cross Over Lunges

15-20rm e/s

2.Opposite Arm Opposite Leg Rowing

12-20rm e/s

3.Inverted Bridge

10-15rm e/s

4.V-Crunches

15-20rm

1.Biceps Curls

10-12

2.Slide Lunges

10-15e/s

3.Hand Walk Out, Press Up, Hand Walk Back 4.Prone Hip Extension

6-12rm

15-25

1.KB Squat Feet on Steps

12-15rm

2.Dips Feet Elevated

10-20rm

3.Mountain Climber Feet Elevated

20-30rm

4.Side Plank Lifts

10-12rm e/s

1.Overhead Squat

15-20rm

2.Back Extension

10-15rm

3.SB Crunch with Ball Pass 4.Palleoff Press

8-16

20secs e/s

Cool Down & Regeneration

Walk on the treadmill. Take your heart rate and then walk at a fairly steady pace until your heart rate returns to 120 beats per minute or lower. At first this may take up to 5 minutes but as your heart and lungs become more efficient youll recover faster. This is because your muscles are more efficient at performing the work load, your heart gets stronger as it can pump more blood around the body in less beats and the capacity of your lungs increases. In a nutshell you are getting fitter.

Follow up with the stretching routine below holding each one between 15-30 seconds.