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.
Get them ready before you start the workout. 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 row 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 row exercises, and two 1 kg weights for the superman rows exercise.
Get them ready before starting your workout.
If you use disc 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?

This session will last 48 minutes.

Remember to turn on the sound for the best experience.

You are going to need 4 kg dumbbells for the shoulder press exercise, one 6 kg dumbbell for the one-arm rows, and two 1 kg dumbbells for the superman rows exercise.
Get them ready before you start the workout. 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.

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

You'll need 2 dumbbells for the shoulder press. Fetch your 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 media #TrainingByDecathlon

Do the rows workout that you did in week 1, but add an extra set to each exercise.
This session lasts 39 minutes.

You'll need a 6 kg dumbbell for the swing and one-arm row exercises, and two 1 kg weights for the superman rows exercise.
Get them ready 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.

This session will last 51 minutes.

Remember to turn on the sound for the best experience.

You are going to need 4 kg dumbbells for the shoulder press exercise, one 6 kg dumbbell for the one-arm row, and two 1 kg dumbbells for the superman rows exercise.
Get them ready before you start the workout. 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.

For our seventh session, we will add the dumbbell squat, decline bench press, and lateral raise, to the usual pushing exercises workout.
This session lasts 47 minutes.

You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the decline bench press.
- two 2 kg dumbbells for the lateral raises.
Get your weights ready 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 our eighth workout we will add reverse fly with weights and glute bridges to the usual swing and rows exercises. This workout lasts 45 minutes.

You will need:
- a 6 kg dumbbell for the swing and one-arm row exercises
- two 2 kg dumbbells for the reverse fly with weights
- 1 kg weights for the superman rows.

Get them ready 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?

This session will last 51 minutes.

Remember to turn on the sound for the best experience.

You will need:
- two 4 kg dumbbells for the shoulder press exercise
- one 6 kg dumbbell for the one-arm rows
- two 1 kg dumbbells for the superman rows
- one 6 kg dumbbell for the dumbbell squats

Get these ready before you start your workout. 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.

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise.
This workout lasts 53 minutes.

You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the decline 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 media #TrainingByDecathlon

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise.
This workout lasts 45 minutes.

You will need:
- one 6 kg dumbbell for the swing and one-arm row exercises
- two 2 kg dumbbells for the reverse fly with weights
- two 1 kg weights for the superman rows.

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

This session will last 55 minutes.

Remember to turn on the sound for the best experience.

You will need:
- one 6 kg dumbbell for the one-arm row
- two 4 kg dumbbells for the shoulder press
- two 1 kg dumbbells for the superman row
- one 6 kg dumbbell for the dumbbell squats

Get these ready before you start your workout. 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.

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 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 4 kg dumbbells for the shoulder press and lateral raises.

Get them ready before you start the workout. 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.

This workout lasts 55 minutes.

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 rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the reverse fly exercise.

Get them ready before you start the workout. 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.

This workout lasts 60 minutes.

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 will need:
- one 6 kg dumbbell for the one-arm row
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman row
- two 4 kg dumbbells for the shoulder press
- two 2 kg dumbbells for the weighted reverse fly exercise

Get them ready before you start the workout. 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.

This workout lasts 69 minutes.

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 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.
Get them ready before you start the workout. 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.

This workout lasts 55 minutes.

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 rows, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly exercise.
Get them ready before you start the workout. 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.

This workout lasts 59 minutes.

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 will need:
- one 6 kg dumbbell for the one-arm row
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the bench press
- two 2 kg dumbbells for the weighted reverse fly exercise
- two 4 kg dumbbells for the shoulder press

Get them ready before you start the workout. 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.

This workout lasts 73 minutes.

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 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.
Get them ready before you start the workout. 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.

This workout lasts 55 minutes.

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 reverse fly exercise, one 8 kg dumbbell for the swing and the one-arm rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the Romanian deadlift.
Get them ready before you start the workout. 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.

This workout lasts 55 minutes.

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 will need:
- one 6 kg dumbbell for the one-arm row
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the bench press
- two 2 kg dumbbells for the weighted reverse fly exercise
- two 4 kg dumbbells for the shoulder press.

Get them ready before you start the workout. 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.

This workout lasts 73 minutes.

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 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.
Get them ready before you start the workout. 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.

This workout lasts 59 minutes.

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 row exercises, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly and Romanian deadlift exercises.
Get them ready before you start the workout. 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.

This workout lasts 55 minutes.

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 will need:
- one 6 kg dumbbell for the one-arm row
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the shoulder press
- two 4 kg dumbbells for the weighted reverse fly exercise.

Get them ready before you start the workout. 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.

This workout lasts 79 minutes.

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 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.

Get them ready before you start the workout. 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.

This workout lasts 58 minutes.

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 reverse fly exercises, one 10 kg dumbbell for the swing, two 4 kg dumbbells for the two-arm rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the biceps/triceps combo.
Get them ready before you start the workout. 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.

This workout lasts 64 minutes.

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 will need:
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- two 3 kg dumbbells for the triphase shoulder press
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 6 kg dumbbell for the triphase squats
- one 6 kg dumbbell for the swings exercise

Get them ready before you start the workout. 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.

This workout lasts 77 minutes.

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 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.
Get them ready before you start the workout. 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.

This workout lasts 58 minutes.

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 reverse fly exercises, one 10 kg dumbbell for the swing, two 1 kg dumbbells for the superman rows, two 4 kg dumbbells for the two-arm rows, and two 2 kg dumbbells for the biceps/triceps combo.
Get them ready before you start the workout. 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.

This workout lasts 64 minutes.

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 will need:
- two 3 kg dumbbells for the triphase shoulder press
- two 2 kg weights for the weighted reverse fly exercise
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- one 6 kg dumbbell for the one-arm rows
- one 6 kg dumbbell for the triphase squats
- one 6 kg dumbbell for the swings exercise

Get them ready before you start the workout. 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.

This workout lasts 78 minutes.

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.

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 squats combo.

Get them ready before you start the workout. 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.

This workout lasts 59 minutes.

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 rows combo exercise, two 1 kg dumbbells for the superman rows, two 3 kg dumbbells for the reverse fly, biceps/triceps combo, and deadlift exercises.
Get them ready before you start the workout. 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.

This workout lasts 62 minutes.

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 will need:
- two 1 kg weights for the superman rows
- two 5 kg dumbbells for the bench press
- two 2 kg dumbbells for the front and lateral raises
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 8 kg dumbbell for the squats combo

Get them ready before you start the workout. 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.

This workout lasts 81 minutes.

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 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 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, one 6 kg dumbbell for the squats, and two 2 kg dumbbells for the lateral raises.

Get them ready before you start the workout. 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.

This workout lasts 59 minutes.

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 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: one 8 kg dumbbell for the swing and one-arm row exercises, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly and Romanian deadlift exercises.
Get them ready before you start the workout. 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.

This workout lasts 67 minutes.

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 9, 10 and 11 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 will need:
- two 1 kg weights for the superman rows
- one 6 kg dumbbell for the two-arm rows
- two 5 kg dumbbells for the bench press
- two 2 kg dumbbells for the front and lateral raises
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 8 kg dumbbell for the squats

Get them ready before you start the workout. 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.

This workout lasts 81 minutes.

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.