Training Routines Video Demos

Choose the training routine that fits your schedule:

• 3 Day A Week routine - (Normal)
• 2 Day A Week Routine - (for very busy people)
• 4 Day A Week Routine
• 2 Day A Week Routine - (women)

Some of the video demonstrations on this page may appear to be done very quickly. However, we always recommend that you perform the exercise under control using good technique. Beginners should also do the lat pulldown to the front rather than the back. If in doubt, hire a good personal trainer!

3 Day A Week Routine - (Normal)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Get a printable version of the 3 day a week workout.

2 Day A Week Routine - (for very busy people)

You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Get a printable version of the 2 day a week workout.

4 Day A Week Routine

The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.

You'll have noticed that some exercises also work other bodyparts, this is intended. Don't train forearms too hard, otherwise your grip strength will be reduced dramatically.

Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle.

Get a printable version of the 4 day a week workout.

2 Day A Week Routine - (women)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Get a printable version of the 2 day a week workout for women.