BARATHEON BODY BUILDER

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1 ZONE WORKOUTS

2 BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS

3 WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting a set by your side holding you can t perform 6 up to 12 times or to of dumbbells. Choose the dumbbells. Pull repetitions it is too failure if that is before your weight using the your elbows into your heavy, if you can 6-12 guide. sides. Lift the dumbbells perform more than 12 upwards until your bicep is fully contracted and then return to the starting point. DUMBBELL ROW Use a flat bench, Place Pull the dumbbell up Repeat the movement Start by selecting a set your left hand and your to meet your body and up to 12 times or to of dumbbells. Choose left knee on the bench then lower back down failure if that is before your weight using the keeping your back without touching the 6-12 guide. straight in a hunting floor to complete a Repeat 3 times with dog position. Pick up single rep. both left and right arms, the dumbbell from the making a total of 3 sets floor with your right each side of up to 12 hand. repetitions.

4 INCLINE DUMBBELL PRESS Set a bench at a 45 Use a 6-12 guide, if From this position, degree angle. Lie you can t perform 6 return the dumbbells Start by selecting a light down and holding the repetitions it is too to your starting set of dumbbells (you dumbbells, extend your heavy, if you can position and repeat the can work your way up arms straight out above perform more than 12 movement up to 12 to heavier sets as your your head, knuckles times or to failure if that strength increase) forward, start with the is before dumbbells touching. Bring your arms down and back until the dumbbells are level with your shoulders DUMBBELL LUNGES Stand with your arms Repeat the movement by your side holding up to 12 times or to Start by selecting a set the dumbbells. Lunge failure if that is before of dumbbells. Choose forward with your left your weight using the leg until your knee 6-12 guide. almost touches the floor. Return to the start point and repeat with your right leg to complete your first rep.

5 SIDE LATERAL RAISES Stand with your arms Repeat the movement by your side holding the up to 12 times or to Start by selecting a set dumbbells. With a slight failure if that is before of dumbbells. Choose bend in the arm, raise your weight using the the dumbbells straight 6-12 guide. out so your arms are parallel with the floor. Return to the start position to complete the rep. DUMBBELL SQUAT AND THRUST Holding the dumbbells From the squatting Push the dumbbells in place carefully position, return to your over your head and Start by selecting a light squat down. Use a original position. then return to your start set of dumbbells (you 6-12 guide, if you can t position, then repeat can work your way up perform 6 repetitions it the movement up to 12 to heavier sets as your is too heavy, if you can times or to failure if that strength increase) perform more than 12 is before Hold the dumbbells level with your shoulders. COOL DOWN WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE

6 TARGARYEN TRIATHALON ZONE 2 CARDIO

7 ROW START Reach Forward and Bending your legs Continue to row for Sit down on the seat take hold of the handle. return to the starting 10mins. and carefully place your Slowly pull the handle point. Repeat the feet on the footpads. back towards you until process building up Tighten the straps so your legs are almost speed until you are your feet are securely locked. Continue to pull rowing at a comfortable held. through until the bar is pace. almost touching your sternum. CROSS TRAINER TRANSITION Set a moderate difficulty To calculate your Keep your heart rate in level and make sure you maximun heart rate the required zone for 5 Find a cross trainer and are holding on to the deduct your age from mins. jump on. Get your legs heart rate plates so your 220. Then it is just a moving until the control heat rate is displayed matter of working out panel comes to life. on the screen. You need your percentages. your heart rate to be between 65-80% of your maximum for effective fat burning.

8 BIKE RIDE Set the resistance to a Its all about intensity High Intensity Cardio Find a bike and set level that is challenging here, so pedal at a Training is great for the seat height to hip but not too difficult, it comfortable pace for shedding fat so push level. Jump on and start should feel like going up 30 seconds and then yourself to your limit. pedalling. a shallow incline. (level 5 pedal flat out as hard as You will need to is a good starting point) you can for 30 seconds. increase your difficulty Continue this system level on the bike as you every 30 seconds for a get fitter. total of 20 minutes. CROSS TRAINER TRANSITION Set a moderate difficulty To calculate your Keep your heart rate in level and make sure you maximun heart rate the required zone for 5 Find a cross trainer and are holding on to the deduct your age from mins. jump on. Get your legs heart rate plates so your 220. Then it is just a moving until the control heat rate is displayed matter of working out panel comes to life. on the screen. You need your percentages. your heart rate to be between 65-80% of your maximum for effective fat burning.

9 TREADMILL TIME! Increase the speed by Continue jogging for It is fine ok to start off Stand on a Treadmill pressing the speed 15. As you progress it with a fast walk until and press the quick button on the control will become easier, so you feel comfortable start button. Allow your panel. Increase until increase the speed to jogging, it is also ok to make it more difficult. alternate fast walking legs to move at the pace you progress from a fast of the belt as it begins walk to a light jog. with jogging while you build your fitness. to move. CROSS TRAINER FINISH Set a moderate difficulty To calculate your Keep your heart rate in level and make sure you maximun heart rate the required zone for 5 Find a cross trainer and are holding on to the deduct your age from mins. jump on. Get your legs heart rate plates so your 220. Then it is just a moving until the control heat rate is displayed matter of working out panel comes to life. on the screen. You need your percentages. your heart rate to be between 65-80% of your maximum for effective fat burning.

10 TYRELL CORE CRUSHER ZONE 3 FUNCTIONAL

11 PUSH UP INVERTED ROW KNEE DRIVE TRICEP EXTENSION

12 LUNGE HAMSTRING PULL IN HIGH CURL

13 STARK STRENGTH SESSION ZONE 4 RESISTANCE MACHINES

14 WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE CHEST PRESS Set the weight stacks. Take the handles in Once extended, Using the Chest Press Use a 6-12 guide, if both hands, knuckles return to the starting Machine, set the seat you can t perform 6 forward and press until position and repeat the height so that the repetitions it is too your arms are fully movement up to 12 handles are level with heavy, if you can extended. times or to failure if that your mid chest. perform more than 12 This exercise works the is before chest and the triceps. LAT PULLDOWN Whilst standing take Sit down and secure From the top of the Using the Lat Pulldown hold of the bar so your legs under the chest return the bar to machine. Set your that your arms are pads. Leaning back very the starting point and weight using the 6-12 slightly wider than slightly, pull the bar repeat the movement guide. your shoulders. Use a down to meet the top of up to 12 times or to 6-12 guide, if you can t your chest failure if that is before perform 6 repetitions it is too heavy, if you can perform more than 12

15 SHOULDER PRESS Set the seat height so Use a 6-12 guide, if Repeat the movement Using the shoulder that the bars are level you can t perform 6 up to 12 times or to press machine. Set your with your shoulders. repetitions it is too failure if that is before weight using the 6-12 Take hold of the bars heavy, if you can guide. knuckles up and press perform more than 12 until your arms are just before the lock out position. Return to the start point for one rep. LEG EXTENSION Take a seat in the Extend you legs Return your legs to the Using the Leg Extension machine, adjust the upwards until they starting position and machine. Set your seat back so that your are parallel with the repeat the movement weight using the 6-12 knee is in line with pivot floor. Use a 6-12 guide, up to 12 times or to guide. point. Adjust the leg rest if you can t perform failure if that is before so that it sits just above 6 repetitions it is your ankle. too heavy, if you can perform more than 12

16 LEG CURL Take a seat in the Curl your legs under you Return your legs to the Using the Leg Curl machine, adjust the as far as you can. Use a starting position and machine. Set your seat back so that your 6-12 guide, if you can t repeat the movement weight using the 6-12 knee is in line with pivot perform 6 repetitions it up to 12 times or to guide. point. Adjust the leg rest is too heavy, if you can failure if that is before so that it sits just behind perform more than 12 your ankle and your legs are now parallel with the floor. CABLE PULLOVERS Set the weight stack. Take hold of the bar, Return to the starting Go over to the cable Use a 6-12 guide, if knuckles down, step position and repeat the machine, using the you can t perform 6 back so that your arms movement up to 12 are straight out in front times or to failure if that heavy, if you can of you. Keeping your is before perform more than 12 arms straight push down until the bar meets your waist. straight bar attachment. repetitions it is too COOL DOWN WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE

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