code:

Legs (twice a week) ~90 mins workout
-	Start all exercises with double reps at 30%
-	Aim to increase weight every third session, but stagger increases so you don’t increase all exercises on same day
-	Weeks 1-3 all exercises performed as steady-paced lifts.  Notes apply to weeks 4-7 only.
-	If there are more than 6 reps, the last three should be hard.  If fewer than 6 reps last 1-2 should be very hard.  
-	From week 3 onwards if you feel you could have done two more reps then the weight is too light.


Exercise		Wks 1-3		Wks 4-7		Notes
Cycle			10 mins		10 mins		Slowly build up intensity from 50-90%
Squats			3x12		5x5		Lower carefully.  Steady paced lift.
Deadlifts		3x10		4x8		Take strain before lift.  Steady pace. Use small discs.
Straight leg deadlift	3x10		4x6		Lower slowly, pause, stand up briskly.
Adductor machine	3x12		3x8+8		8 lifts at max weight, followed immediately by 8 at two-thirds weight.
Abductor machine	3x12		3x8+8		8 lifts at max weight, followed immediately by 8 at two-thirds weight.
Calf raise		3x15		3x10		Lower slowly, stand up briskly.
Single leg press	2x8		3x5		Always lower until knee is virtually on chest.
Hamstring curls		3x10		3x8		Curl explosively.
Run-cool down		10 mins		10 mins		Start at 85% and reduce to 50%.
Stretch							This should take 10-15 mins.

Upper Body (twice per week) ~90 mins workout.
-	Start all exercises with double reps at 30%
-	Aim to increase weight every third session, but stagger increases so you don’t increase all exercises on same day
-	If there are more than 6 reps, the last three should be hard.  If fewer than 6 reps last 1-2 should be very hard.  
-	From week 3 onwards if you feel you could have done two more reps then the weight is too light.


Exercise		Wks 1-3		Wks 4-7		Notes
Row			5 mins		5 mins	
Bench Press		3x10		4x6		Maintain good from.  Touch chest gently.
Overhand pull ups	3x to failure	3x to failure	Grip wider than shoulders.  Use assist if necessary.
Dumbbell shoulder press	3x10		3x7		Wks4-7=push up explosively
Shoulder shrug		2x12		3x8		Steady up & down.  Keep shoulders back.
Core Cable twists	2x12		3x10		Don’t twist hips.
Rotator cuffs		2x12+12		3x10+10		Do external & internal.  External at lighter weight.
EZ bar curl		2x10		--	
Alternate dumbbell curl	--		2x7 per arm	
Tricep dips		2x15		2x20		Superset with dips.
Accordion crunch	3x15		3x20		Full range of movement.
Ball Back raise		3x15		--		Superset with back raises.
Incline back raise	--		3x15		Superset with back raises.
Side crunch		2x15		2x20		Lift as high as you can.
Woodcutters		--		2x10	
Leg raises		--		2x10		Use a Roman Chair, Dip bars or hanging.
Side slides		--		2x15		Use one light dumbbell only.
Ball crunch		3x20		3x12		Wks1-3=Double legged; Wks4-7+single legged
Bicycles		3x30		3x60		Add 10 reps each week in both phases
Cross train		5 mins		5 mins	
Stretch