Weight Training Program

This is the program that the Trainers at Fit Plus put me on to try and develop my back muscles and even out the strength of my left and right sides. (I would suggest having a consultation and finding out what would work best for you, but in the meantime, go ahead and try my program.)

Each workout takes about 30 minutes, workout 2 days, then a day rest, then do another 2 days, then another day off. It's pretty flexible, you can do it after playing squash. Also, I try to do an hour run (about 10km) on Sundays, and sprint training once a week(10 minutes).

The benefits of weight training are huge, try it out and see the results for yourself.

Day 1 -
3 x 12 - Seated Rows
3 x 12 - Chin Ups (assisted)
3 x 15 - Pullovers
3 x 15 - Back Extensions
3 x 15 - Hamstring Curls
3 x 12 - Seated Calf Raises
3 x 12 - Lunges with Dumbbells
3 x 12 - Bicep Curls with Dumbbells
3 x 12 - Reverse Curls with Barbell
3 x 15 - Jet Seat Leg Raises

Day 2 -
3 x 12 - Chest Press with Dumbbells
3 x 12 - Flys with Dumbbells
2 x 15 - Squats with Barbell
2 x 15 - Step Ups with Dumbbells
3 x 12 - Tricep Pushdowns
3 x 12 - Shoulder Press with Dumbbells
3 x 12 - Tricep Dips on a bench
(I'm supposed to do core/ab stuff...but I just end up lying down and stretching.)

Sprint Training
1- Warm Up
2- High Knees
3- Kick bum with Heels
4- Side Shuffle Left
5- Side Shuffle Right
6- Hurdlers Kicks
7- High Knees Jumps
8- Lunge Walk
9- Backwards Lunge Walk
10- Fast Jog
11- Full Sprint
12- Cool Down Jog