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Body Bulk 6 Week Starter Programme

Introduction
:

Welcome to Gyms.co.nz fitness programmes.  We hope you find the
6 week training programme range useful in assisting you in achieving your health and fitness goals.  If you have any questions about any of the details in any of our programmes then please contact us at info@gyms.co.nz

Please Read
All Gyms.co.nz exercise programmes are to be used as a guideline only and it is recommended that any training should not be commenced without first receiving the correct instruction from a qualified professional.
  Gyms.co.nz also recommends that you seek a medical clearance from your doctor prior to undertaking your fitness programme.    All of Gyms.co.nz training programmes are utilised completely at your own risk.  You should discontinue training immediately if you feel faint, dizzy or experience pain during your workout.  If you are not accustomed to the volume or intensity of any of the Gyms.co.nz programmes you should look to work up to the required training levels over a number of weeks.  When using heavy weights or training to fatigue you should always exercise with a ‘spotter’.  A ‘Spotter’ is someone who can assist with the weight you should you require it during the latter repetitions of a set.

Programme Explained:
The Body Bulk 6 Week starter programme is designed for those at a beginners level.  The programme will assist you in increasing the size and shape of the muscles within your body.  Note:  While you will notice some strength gains during the initial 6 weeks training, it will normally take substantially longer to see visible increases in muscle size.

Training Plan

 
Week Mon Tue Wed Thur Fri Sat Sun
1 A   B   C    
2 A   B   C    
3 A   B   C    
4 A   B   C    
5 A   B   C    
6 A   B   C    


Programme A:  Chest, Back, Abdominals

Warm Up
Easy rowing 5 minutes

Session

Exercise Weight Reps Rest Tempo
Barbell Bench Press 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Barbell Bench Press 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Barbell Bench Press 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Dumbbell Flys 70% 10-12 60-90 seconds 2:1
Dumbbell Flys 70% 10-12 60-90 seconds 2:1
Dumbbell Flys 70% 10-12 60-90 seconds 2:1
Seated Row 70% 10-12 60-90 seconds 2:1
Seated Row 70% 10-12 60-90 seconds 2:1
Seated Row 70% 10-12 60-90 seconds 2:1
Lat Pulldown 70% 10-12 60-90 seconds 2:1
Lat Pulldown 70% 10-12 60-90 seconds 2:1
Lat Pulldown 70% 10-12 60-90 seconds 2:1
Swiss Ball Sit Ups 70% 10-12 60-90 seconds 2:1
Swiss Ball Sit Ups 70% 10-12 60-90 seconds 2:1
Swiss Ball Sit Ups 70% 10-12 60-90 seconds 2:1
Oblique Sit Ups 70% 10-12 60-90 seconds 2:1
Oblique Sit Ups 70% 10-12 60-90 seconds 2:1

Warm Down
Easy rowing 5 minutes
Stretch major muscle groups



Programme B:  Arms, Shoulders 

Warm Up
Rowing machine easy 5 minutes
 

Exercise Weight Reps Rest Tempo
Barbell Curl 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Barbell Curl 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Barbell Curl 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Triceps Extension 70% 10-12 60-90 seconds 2:1
Triceps Extension 70% 10-12 60-90 seconds 2:1
Triceps Extension 70% 10-12 60-90 seconds 2:1
Shoulder Press 70% 10-12 60-90 seconds 2:1
Shoulder Press 70% 10-12 60-90 seconds 2:1
Shoulder Press 70% 10-12 60-90 seconds 2:1
Upright Row 70% 10-12 60-90 seconds 2:1
Upright Row 70% 10-12 60-90 seconds 2:1
Upright Row 70% 10-12 60-90 seconds 2:1

Warm Down
Easy rowing 5 minutes
Stretch major muscle groups

 

Programme C:  Legs, Abdominals

Warm Up
Rowing machine easy 5 minutes
 

Exercise Weight Reps Rest Tempo
Smith Machine Squats 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Smith Machine Squats 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Smith Machine Squats 70% (of 1 rep. maximum) 10-12 60-90 seconds 2:1
Standing Calf Raises 70% 10-12 60-90 seconds 2:1
Standing Calf Raises 70% 10-12 60-90 seconds 2:1
Standing Calf Raises 70% 10-12 60-90 seconds 2:1
Quadriceps Extensions 70% 10-12 60-90 seconds 2:1
Quadriceps Extensions 70% 10-12 60-90 seconds 2:1
Quadriceps Extensions 70% 10-12 60-90 seconds 2:1
Leg Curls 70% 10-12 60-90 seconds 2:1
Leg Curls 70% 10-12 60-90 seconds 2:1
Leg Curls 70% 10-12 60-90 seconds 2:1
Weighted Sit Ups 70% 10-12 60-90 seconds 2:1
Weighted Sit Ups 70% 10-12 60-90 seconds 2:1

Warm Down
Easy rowing 5 minutes
Stretch major muscle groups