Basic Exercise Program

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in relation to

Exercise
Exercise Program 1
Exercise Program 2
Home Workout.

Abdominal Exercises
Back Exercises
Bicep Exercises
Calf Exercises
Chest Exercises
Hamstring Exercises
Lower Back Exercises
Quadricep Exercises
Shoulder Exercises
Tricep Exercises

Exercise and Muscle Growth

Glossary

Home Workout Program

The home workout program is designed to provide a workout with minimal equipment. An exercise ball, and a pair of adjustable weight dumbells should be all of the equipment that you need for this workout.

This workout can be performed 3 times per week on non-consecutive days (i.e. Mondays, Wednesdays, and Fridays).

Exercise	Sets	Reps/Mins for Muscle Growth	Reps/Mins for Fat Loss
Lunges	3	8-12 reps	15-18 reps
Stiff Legged Deadlifts	3	8-12 reps	15-18 reps
One Legged Calf Raises	3 sets each leg	15-20 reps	20-25 reps
One Arm Dumbell Rows	3 sets each arm	6-12 reps	12-18 reps
Dumbell Presses on the Ball	3	6-12 reps	12-18 reps
Alternate Dumbell Curls	3 sets each arm	6-12 reps	12-18 reps
Dumbell Kickbacks	3 sets each arm	6-12 reps	12-18 reps
Crunches	1	40-60 reps	40-60 reps

Note: For safety, it is imperative that these exercises are performed correctly and that you include proper stretching as part of your exercise program. Also, not all exercises are suitable for everyone. If you are unsure, then please seek the help of a trainer.

Disclaimer