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Hi all ive just finished my two week induction and im on the extended induction.
this is pretty much my exact routine i do 6 days a week no excuses ^^ sundays off for a rest of course
let me know what you think and has been working well for me.. but i always like more opinions 
Always warm up and stretch properly.
Weightlifting Vigourous Effort!! 30min
4 sets of 12 reps, going down two reps with each set! (etc.. 12 then 10 then 8 then last set = 6 reps) allow a 1 min break between each set and keep moving your arms to keep the muscles working. use whatever weight suits you. just make sure your not feeling peachy at the end of it cos your weights are too light :P
Bench presses
Arm curls
Reverse Arm Curls
Shoulder presses
extended arm lifts
Abs 10min
you can of course change the amount you do to whaterever you prefer.
30 Sit ups ( hands behind your head)
12 crunches (hands on your chest)
10 extended leg raises
Cardio 30min
Again you change the speed to whatever you can manage and gradually increase it as you get fitter
Start - 2Mph for 1 minute to warm up
Then - 7Mph for 2 Miles (should take around 15 minutes)
Then - 3Mph for 1/2 a Mile to make sure your legs arent aching the next day.
please let me know what you think i know it is recommended that u only do weights 3 or 4 days a week but i just enjoy doing them everyday
this is pretty much my exact routine i do 6 days a week no excuses ^^ sundays off for a rest of course
let me know what you think and has been working well for me.. but i always like more opinions Always warm up and stretch properly.
Weightlifting Vigourous Effort!! 30min
4 sets of 12 reps, going down two reps with each set! (etc.. 12 then 10 then 8 then last set = 6 reps) allow a 1 min break between each set and keep moving your arms to keep the muscles working. use whatever weight suits you. just make sure your not feeling peachy at the end of it cos your weights are too light :P
Bench presses
Arm curls
Reverse Arm Curls
Shoulder presses
extended arm lifts
Abs 10min
you can of course change the amount you do to whaterever you prefer.
30 Sit ups ( hands behind your head)
12 crunches (hands on your chest)
10 extended leg raises
Cardio 30min
Again you change the speed to whatever you can manage and gradually increase it as you get fitter
Start - 2Mph for 1 minute to warm up
Then - 7Mph for 2 Miles (should take around 15 minutes)
Then - 3Mph for 1/2 a Mile to make sure your legs arent aching the next day.
please let me know what you think i know it is recommended that u only do weights 3 or 4 days a week but i just enjoy doing them everyday
