Cell: 083 5600 328
Email: wendy@fitnessmaniacs.co.za

Warm up - 10 minute walk on the treadmill.

Body Part 

Exercise

 Reps

 Sets

Legs

Leg Press
Crunches

15
15
3
3

Chest

Vertical Bench Press
Press Ups
15
10
3
3

Upper Back

Machine Row
Side steps
15
20
3
3

Shoulders

Over Head Press Machine
Sit/ Stand up on Bosu Ball
15
10
3
3

Biceps

Dumbbell Curl
Static Lunches
15
10
3
3
Triceps

Triceps Push-Downs
Leg Raises

15
20
3
3

Warm down - 5 minute cardio
Stretch
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