Improving your weight training skills in 4 weeks #3

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.
Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and "bird" exercises, one 10 kg dumbbell for the swing, two 4 kg dumbbells for the two arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the biceps/triceps combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.
Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and "bird" exercises, one 10 kg dumbbell for the swing, two 4 kg dumbbells for the two arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the biceps/triceps combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.
Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and "bird" exercises, one 10 kg dumbbell for the swing, two 1 kg dumbbells for the superman pull, two 4 kg dumbbells for the two arm pull, and two 2 kg dumbbells for the biceps/triceps combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.
Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and "bird" exercises, one 10 kg dumbbell for the swing, two 1 kg dumbbells for the superman pull, two 4 kg dumbbells for the two arm pull, and two 2 kg dumbbells for the biceps/triceps combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You are going to need two 5 kg dumbbells for the bench press, two 3 kg dumbbells for the shoulder press combo, two 2 kg dumbbells for the front and lateral raises, and one 8 kg dumbbell for the combo squats.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 2 kg dumbbells for the two arm pull combo exercise, two 1 kg dumbbells for the superman pull, two 3 kg dumbbells for the bird, biceps/triceps combo, and deadlift exercises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations! You're improving with each session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You are going to need two 5 kg dumbbells for the bench press, two 3 kg dumbbells for the shoulder press combo, two 2 kg dumbbells for the front and lateral raises, and one 8 kg dumbbell for the combo squats.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 2 kg dumbbells for the two arm pull combo exercise, two 1 kg dumbbells for the superman pull, two 3 kg dumbbells for the bird, biceps/triceps combo, and deadlift exercises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations! You're improving with each session!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You will need two 6 kg dumbbells for the bench press, two 3 kg dumbbells for the shoulder press combo and front/lateral raises, and one 10 kg dumbbell for the squats combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 5 kg dumbbells for the two arm pull combo and the Romanian deadlift, two 1 kg dumbbells for the superman pull, two 4 kg dumbbells for the bird exercise, two 3 kg dumbbells for the biceps/triceps combo, and one 10 kg dumbbell for the dumbbell swing.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Well done! You only have two more sessions to complete the entire training programme!

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You will need two 6 kg dumbbells for the bench press, two 3 kg dumbbells for the shoulder press combo and front/lateral raises, and one 10 kg dumbbell for the squats combo.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We take exercises from the "learn and master the basic exercises" and "build strength by improving the four exercises", and add variations specifically designed to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 5 kg dumbbells for the two arm pull combo and the Romanian deadlift, two 1 kg dumbbells for the superman pull, two 4 kg dumbbells for the bird exercise, two 3 kg dumbbells for the biceps/triceps combo, and one 10 kg dumbbell for the dumbbell swing.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Well done! You made a great effort and pushed through to the end of the programme.