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Ks3 Sample Mass Building Workout

DAY

EXERCISES
Note: rest time is 2 minutes per set

REPETITIONS/DURATION
& INTENSITY

MONDAY

Ks-cubed has Certified Personal Trainers available to create personalized exercise programs.  Programs ranging from weight management to Sports Specific can be created or modified. For more information contact us at:

Warm-up
Cardio: Treadmill,  Bike or Cybex

Abdominal crunches
Lateral oblique crunches
LEGS:

Leg stretches in between all sets

Squats
Lunges
Calf raises
Leg press

Stretch
Cool down

3-5 minutes
15-20 minutes

 

2 sets of 30 reps
2 sets of 30 reps

 

* Stretch rest = 30 seconds to 1 minute of stretching with a total rest time of approximately 1:45 seconds

 

3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps

Stretch rest
3-5 minutes

TUESDAY

REST/LIGHT CARDIO

 

WEDNESDAY

Warm-up
Cardio: Treadmill, Bike or Stairmaster
Stretches

Standing abdominal crunches with a medicine ball

Upper work-out option:
(Incline) Bench press
Flat Bench press

 

Bicep curls
Hammerhead curls with a  twist
Rear Triceps extension
Overhead Triceps extension
Triangle Wall push-ups
Upright rows

Lower work-out option:
Leg curl
Leg extensions
Leg press
Dead lifts (Advanced individuals only)
Push-ups

Stretch
Cool down

3-5 minutes
15-20 minutes

 

2 sets of  30 reps

 

 

3 sets of 8-10 reps
2 sets of 8-10 reps
{10 push-ups between each set}
3 sets of 8-10 reps
3 sets of 8-10 reps

3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 10 reps
3 sets of 8-10 reps

 

3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps

50 repetitions

Stretch rest
3-5 minutes

THURSDAY

REST/LIGHT CARDIO

 

FRIDAY

Warm-up
Cardio: Treadmill,  Bike or Cybex
Abdominal crunches
Lateral oblique crunches

Military Press
Upright rows
Bent over rows
Lateral raises
Forward raises
Push-ups

Stretch
Cool down

3-5 minutes
15-20 minutes

2 sets of 30 reps
2 sets of 30 reps

3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps
3 sets of 8-10 reps
50 repetitions

Stretch rest
3-5 minutes

SATURDAY

OFF/ELECTIVE

 

SUNDAY

OFF/ELECTIVE

 
 
Always seek the advice of your physician or other qualified medical provider for all medical problems prior to starting any new exercise program.
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