Weight training program in 12 weeks

Your first session in this programme consists of press-ups, squats and shoulder presses. It will last 33 minutes.
Remember to turn on the sound for the best experience.
You'll need 4 kg dumbbells for the "shoulder press" exercise. 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!

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. Clear a 2 m x 1.5 m space so that nothing gets in the way of your exercises.

During your workout, if the recommended weight makes it difficult for you to perform the exercises correctly, then use less weight.

This second session of the programme consists of dumbbell swings and various pulling exercises. It lasts 36 minutes. Remember to turn on the sound for the best experience. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you use disk weights, be sure 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!

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. You need a cleared space measuring 2 m x 1.5 m to perform your movements comfortably.

Did you know that music can be a source of motivation throughout your workouts? So why not play your favourite playlist on your next workout?

Your first session in this programme consists of press-ups, squats and shoulder presses. It will last 33 minutes.
Remember to turn on the sound for the best experience.
You'll need 4 kg dumbbells for the "shoulder press" exercise. 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!

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. Clear a 2 m x 1.5 m space so that nothing gets in the way of your exercises.

During your workout, if the recommended weight makes it difficult for you to perform the exercises correctly, then use less weight.

Repeat the swing and pull exercises from the second workout to make sure you've fully internalised them. This session lasts 36 minutes.
Remember to turn on the sound for the best experience.

You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout.
If you use disk weights, be sure 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!

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. You need a cleared space measuring 2 m x 1.5 m to perform your movements comfortably.

Find us on social networks #TrainingByDecathlon

Do the pushing exercises workout that you did in week 1, but add an extra repetition to each exercise in the session. This session lasts 36 minutes.

You'll need 2 dumbbells for the "shoulder press" exercise. Prepare 4 kg dumbbells. Don't forget to take the weight of the bar into account if you're using disc weights.

If you find the exercise too hard, go ahead and use less weight; if it's too easy, then use more weight.
Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

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.

Find us on social networks #TrainingByDecathlon

Do the pulling exercises workout that you did in week 1, but add an extra rep to each exercise. This session lasts 40 minutes. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you're 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!

Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

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. Clear a 2 x 1.5 metre area (at least) in order to be able to do these exercises comfortably.

Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

Do the pushing exercises workout that you did in week 1, but add an extra repetition to each exercise in the session. This session lasts 36 minutes.

You'll need 2 dumbbells for the "shoulder press" exercise. Prepare 4 kg dumbbells. Don't forget to take the weight of the bar into account if you're using disc weights.

If you find the exercise too hard, go ahead and use less weight; if it's too easy, then use more weight.
Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

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.

Find us on social networks #TrainingByDecathlon

Do the pulling exercises workout that you did in week 1, but add an extra rep to each exercise. This session lasts 40 minutes. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you're 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!

Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

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. Clear a 2 x 1.5 metre area (at least) in order to be able to do these exercises comfortably.

Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

For this ninth workout session of the programme, the dumbbell squat, rear incline bench press, and lateral raise, are added to the usual pushing exercises workout. This session lasts 46 minutes. You will need: - a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press. - two 2 kg dumbbells for the lateral raises. Prepare your weights before starting. If using disc weights, don't forget to count the weight of the bar itself!
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

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.

For this tenth workout, the arm raises with weights and pelvis lifts are added to the usual swing and pull exercises. This workout session lasts 45 minutes.
You will need: - a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- 1 kg weights for the "superman pull" exercise.
Prepare these before starting the session.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

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

Did you know that music can be a source of motivation during your workouts? So why not put on your favourite playlist during your next workout?

For this ninth workout session of the programme, the dumbbell squat, rear incline bench press, and lateral raise, are added to the usual pushing exercises workout. This session lasts 46 minutes. You will need: - a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press. - two 2 kg dumbbells for the lateral raises. Prepare your weights before starting. If using disc weights, don't forget to count the weight of the bar itself!
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

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.

For this tenth workout, the arm raises with weights and pelvis lifts are added to the usual swing and pull exercises. This workout session lasts 45 minutes.
You will need: - a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- 1 kg weights for the "superman pull" exercise.
Prepare these before starting the session.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

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

Did you know that music can be a source of motivation during your workouts? So why not put on your favourite playlist during your next workout?

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise. This session lasts 52 minutes.
You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press.
- two 2 kg dumbbells for the lateral raises.

If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Find us on social networks #TrainingByDecathlon

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise.
This workout session lasts 50 minutes.

You will need:
- a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- two 1 kg weights for the "superman pull" exercise

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

For the last pushing workout of the programme, we repeat the exercises from week 3 while increasing the intensity of each exercise. This session lasts 52 minutes.

You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press.
- two 2 kg dumbbells for the lateral raises.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Find us on social networks #TrainingByDecathlon

For the last pulling workout of the programme, we repeat the exercises from week 3 while increasing the intensity of each exercise. This workout session lasts 50 minutes.

You will need:
- a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- two 1 kg weights for the "superman pull" exercise

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Congratulations on finishing your workout! I hope you enjoyed it. Remember to fully hydrate before resuming your regular activities (to avoid cramps).

We repeat the exercises from the first 4 weeks while adding some variations designed to build strength. For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.
You are going to need two 4 kilo dumbbells for the bench press exercise, one 6 kilo dumbbell for the squats, and two 2 kilo dumbbells for the shoulder press 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 repeat the exercises from the first 4 weeks while adding some variations designed to build strength.
For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the "bird" exercise.
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 repeat the exercises from the first 4 weeks while adding some variations designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kilo dumbbells for the bench press exercise, one 6 kilo dumbbell for the squats, and two 2 kilo dumbbells for the shoulder press 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 repeat the exercises from the first 4 weeks while adding some variations designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the "bird" exercise.

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 will repeat the sessions that we did in week five.
For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 3 kg dumbbells for the shoulder press, and two 2 kg dumbbells for the 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 will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" exercise.
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 will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 3 kg dumbbells for the shoulder press, and two 2 kg dumbbells for the 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 will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" exercise.

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 repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 3 kg dumbbells for the shoulder press and squats, two 4 kg dumbbells for the bench press, and two 2 kg dumbbells for the 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 repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: Two 3 kg dumbbells for the "bird" exercise, one 8 kg dumbbell for the swing and the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the Romanian deadlift.

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.

Congratulations on a great session!

We repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 3 kg dumbbells for the shoulder press and squats, two 4 kg dumbbells for the bench press, and two 2 kg dumbbells for the 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 repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: Two 3 kg dumbbells for the "bird" exercise, one 8 kg dumbbell for the swing and the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the Romanian deadlift.

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.

Congratulations on a great session!

We repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, and two 2 kg dumbbells for the 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 repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing and one arm pull exercises, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" and Romanian 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 focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, and two 2 kg dumbbells for the 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 repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing and one arm pull exercises, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" and Romanian 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 focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We repeat the exercises we did during the first 8 weeks while adding some variations in order 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 repeat the exercises we did during the first 8 weeks while adding some variations in order 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 repeat the exercises we did during the first 8 weeks while adding some variations in order 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 repeat the exercises we did during the first 8 weeks while adding some variations in order 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 will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.
"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 will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"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 will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"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 will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"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 repeat the exercises from weeks 9 and 10 while adding some variations in order 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 repeat the exercises from weeks 9 and 10 while adding some variations in order 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 repeat the exercises from weeks 9 and 10 while adding some variations in order 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 repeat the exercises from weeks 9 and 10 while adding some variations in order 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 repeat the exercises from weeks 9, 10 and 11, while adding some variations in order to push yourself as much as you can during this last week of the training programme.
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 repeat the exercises from weeks 9, 10 and 11, while adding some variations in order to push yourself as much as you can during this last week of the training programme.

"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 repeat the exercises from weeks 9, 10 and 11, while adding some variations in order to push yourself as much as you can during this last week of the training programme.

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 repeat the exercises from weeks 9, 10 and 11, while adding some variations in order to push yourself as much as you can during this last week of the training programme.

"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!