The NetGP - Missing Point - Monthly Web-Zine

NON-WEIGHTS ROUTINES
Weeks 1&2: Beginner

Exercise	Muscle Worked	Sets & Reps
Squats	Thigh (Quadriceps), Hamstrings (Bicep Femoris) Buttocks (Gluteus Maximus)	2 x 8
Calf Raises	Calves (Gastrocnemius)	2 x 20*
Press Ups	Chest (Pectorals), Shoulders (Deltoids), Back (Latissimus Dorsi), Arms (Triceps)	2 x 8
Biceps Curl	Arms (Biceps)	2 x 8
Crunches	Stomach (Abdominals)	2 x 30*
Lying Leg Raises	Stomach (Abdominals)	2 x 30*

* Higher reps required for denser calf and abdominal muscles

Weeks 3 & 4: Intermediate

Exercise	Muscle Worked	Sets & Reps
Single Leg Squats	Thigh (Quadriceps), Hamstrings (Bicep Femoris) Buttocks (Gluteus Maximus)	3 x 10
Calf Raises	Calves (Gastrocnemius)	3 x 20*
Bar Dips	Chest (Pectorals), Shoulders (Deltoids), Back (Latissimus Dorsi), Arms (Triceps)	3 x 10
Concentration Curls	Arms (Biceps)	3 x 10
Crunches	Stomach (Abdominals)	3 x 30*
Lying Leg Raises	Stomach (Abdominals)	3 x 30*

*Higher reps required for denser calf and abdominal muscles.

Weeks 5 & 6: Intermediate

Exercise	Muscle Worked	Sets & Reps
Squats	Thigh (Quadriceps), Hamstrings (Bicep Femoris) Buttocks (Gluteus Maximus)	4 x 12
Calf Raises	Calves (Gastrocnemius)	4 x 20*
Press Ups	Chest (Pectorals), Shoulders (Deltoids), Back (Latissimus Dorsi), Arms (Triceps)	4 x 12
Biceps Curl	Arms (Biceps)	4 x 12
Crunches	Stomach (Abdominals)	4 x 30*
Lying Leg Raises	Stomach (Abdominals)	4 x 30*

* Higher reps required for denser calf and abdominal muscles

Weeks 7 & 8: Advanced

Exercise	Muscle Worked	Sets & Reps
Single Leg Squats	Thigh (Quadriceps), Hamstrings (Bicep Femoris) Buttocks (Gluteus Maximus)	4 x 15
Calf Raises	Calves (Gastrocnemius)	4 x 20*
Bar Dips	Chest (Pectorals), Shoulders (Deltoids), Back (Latissimus Dorsi), Arms (Triceps)	4 x 15
Concentration Curls	Arms (Biceps)	4 x 15
Crunches	Stomach (Abdominals)	4 x 30*
Lying Leg Raises	Stomach (Abdominals)	4 x 30*

*Higher reps required for denser calf and abdominal muscles.

Complete course can be downloaded:
#01 #02 #03 #04 #05 #06 #07 #08 #09