|
Body Bulk 6 Week Starter
Programme
Introduction:
Welcome to Gyms.co.nz
fitness programmes. We hope you find the
6
week training programme range useful in assisting you in achieving
your health and fitness goals. If you have any questions about any
of the details in any of our programmes then please contact us
at
info@gyms.co.nz
Please
Read:
All Gyms.co.nz exercise
programmes are to be used as a guideline only and it is recommended
that any training should not be commenced without first receiving
the correct instruction from a qualified professional.
Gyms.co.nz
also recommends that you seek a medical clearance from your doctor
prior to undertaking your fitness programme.
All of Gyms.co.nz training
programmes are utilised completely at your own risk. You should
discontinue training immediately if you feel faint, dizzy or
experience pain during your workout. If you are not
accustomed
to the volume or intensity of any of the Gyms.co.nz
programmes you should look to work up to the required training
levels over a number of weeks. When using heavy weights or training
to fatigue you should always exercise with a ‘spotter’. A ‘Spotter’
is someone who can assist with the weight you should you require it
during the latter repetitions
of a set.
Programme Explained:
The Body Bulk 6 Week starter programme is designed for those at a
beginners level. The programme will assist you in increasing
the size and shape of the muscles within your body. Note:
While you will notice some strength gains during the initial 6 weeks
training, it will normally take substantially longer to see visible
increases in muscle size.
|
Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
|
1 |
A |
|
B |
|
C |
|
|
|
2 |
A |
|
B |
|
C |
|
|
|
3 |
A |
|
B |
|
C |
|
|
|
4 |
A |
|
B |
|
C |
|
|
|
5 |
A |
|
B |
|
C |
|
|
|
6 |
A |
|
B |
|
C |
|
|
Programme A: Chest,
Back, Abdominals
Warm Up
Easy
rowing 5 minutes
Session
| Exercise |
Weight |
Reps |
Rest |
Tempo |
| Barbell Bench Press |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Barbell Bench Press |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Barbell Bench Press |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Dumbbell Flys |
70% |
10-12 |
60-90 seconds |
2:1 |
| Dumbbell Flys |
70% |
10-12 |
60-90 seconds |
2:1 |
| Dumbbell Flys |
70% |
10-12 |
60-90 seconds |
2:1 |
| Seated Row |
70% |
10-12 |
60-90 seconds |
2:1 |
| Seated Row |
70% |
10-12 |
60-90 seconds |
2:1 |
| Seated Row |
70% |
10-12 |
60-90 seconds |
2:1 |
| Lat Pulldown |
70% |
10-12 |
60-90 seconds |
2:1 |
| Lat Pulldown |
70% |
10-12 |
60-90 seconds |
2:1 |
| Lat Pulldown |
70% |
10-12 |
60-90 seconds |
2:1 |
| Swiss Ball Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
| Swiss Ball Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
| Swiss Ball Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
| Oblique Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
| Oblique Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
Warm Down
Easy
rowing 5 minutes
Stretch major muscle groups
Programme B: Arms, Shoulders
Warm Up
Rowing machine
easy 5 minutes
| Exercise |
Weight |
Reps |
Rest |
Tempo |
| Barbell Curl |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Barbell Curl |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Barbell Curl |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Triceps Extension |
70% |
10-12 |
60-90 seconds |
2:1 |
| Triceps Extension |
70% |
10-12 |
60-90 seconds |
2:1 |
| Triceps Extension |
70% |
10-12 |
60-90 seconds |
2:1 |
| Shoulder Press |
70% |
10-12 |
60-90 seconds |
2:1 |
| Shoulder Press |
70% |
10-12 |
60-90 seconds |
2:1 |
| Shoulder Press |
70% |
10-12 |
60-90 seconds |
2:1 |
| Upright Row |
70% |
10-12 |
60-90 seconds |
2:1 |
| Upright Row |
70% |
10-12 |
60-90 seconds |
2:1 |
| Upright Row |
70% |
10-12 |
60-90 seconds |
2:1 |
Warm Down
Easy rowing 5 minutes
Stretch major muscle groups
Programme C: Legs, Abdominals
Warm Up
Rowing machine
easy 5 minutes
| Exercise |
Weight |
Reps |
Rest |
Tempo |
| Smith Machine Squats |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Smith Machine Squats |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Smith Machine Squats |
70% (of 1 rep. maximum) |
10-12 |
60-90 seconds |
2:1 |
| Standing Calf Raises |
70% |
10-12 |
60-90 seconds |
2:1 |
| Standing Calf Raises |
70% |
10-12 |
60-90 seconds |
2:1 |
| Standing Calf Raises |
70% |
10-12 |
60-90 seconds |
2:1 |
| Quadriceps Extensions |
70% |
10-12 |
60-90 seconds |
2:1 |
| Quadriceps Extensions |
70% |
10-12 |
60-90 seconds |
2:1 |
| Quadriceps Extensions |
70% |
10-12 |
60-90 seconds |
2:1 |
| Leg Curls |
70% |
10-12 |
60-90 seconds |
2:1 |
| Leg Curls |
70% |
10-12 |
60-90 seconds |
2:1 |
| Leg Curls |
70% |
10-12 |
60-90 seconds |
2:1 |
| Weighted Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
| Weighted Sit Ups |
70% |
10-12 |
60-90 seconds |
2:1 |
Warm Down
Easy rowing 5 minutes
Stretch major muscle groups |
