Gym Programme

Hi Boys,

I am sure Coach Peiluan have told you to complete at least 2 gym sessions a week. You can do it either in your school gym or at Sports Council's Gym at Kallang. Pls follow the programme for each session. You will be required to do 3-4 sets of all 12 exercises focusing on the various muscles stated. An example of exercise is given next to each muscle group. If your gym has the machine to do the muscle indicated, you can use the machine instead of using free weights.

Upper Arm
1 Biceps - Barbell or dumbbell curl,
2 Triceps - Tricep Extension
3 Deltoid - Shoulder Press

Lower Arm
4 Wrist flexors - Wrist Curls

Body
5 Chest - Bench Press
6Lats - Cable Pull down
7 Lower Back - Back extension machine
8 Hip Exercise - Full Squat or dead lift
9 Abdominal - Crunches

Legs
10 Thigh - Leg Press
11 Calf - Calf raise on leg press
12 Hamstring - Hamstring curl

To ensure building muscles at the fastest rate, do 85-90% of 1RM for 6-8 reps.
Perform at 3-4 sets with a rest of 2 - 3 minutes for each workout on a muscle group
(1RM is the maximum amount of weight that an individual can lift only once.)