Zweli's Exercise Programme - Medshield Movement

Zweli’s Exercise Programme

Working out with consistency is important for achieving fitness results. Despite his busy schedule, Zweli Dube understands the need for prioritising his health above all else, a goal achieved by following a daily fitness plan. But as Zweli explained, workout plans aren’t only for the elite in the gym. Anyone can benefit from them. To get Medshield members on the road to becoming their fittest selves, we’re sharing his personal fitness routine which targets all muscle groups and helps you get the most from your workouts. To start looking as good as he does, click the link and download Zweli’s Training Plan today.

Monday: Chest and Abs

Chest

Barbell bench press
Sets: 5
Reps: 12,8,6,4,12

Incline dumbbell press
Sets: 4
Reps: 8,6,6,6

Incline flyes
Sets: 4
Reps: 8,6,6,6

Dips
Sets: 4
Reps: 8,6,6,6

Abs

Weighted sit-up
Sets: 5
Reps: 10

Kneeling cable crunch
Sets: 4
Reps: 8

Tuesday: Legs

Barbell squats
Sets: 5
Reps: 12,10,8,8,6

Dumbbell lunge
Sets: 4
Reps: 12,12,12,12

Leg press
Sets: 4
Reps: 10,8,6,6

Barbell straight leg deadlift
Sets: 4
Reps: 12,8,6,6

Calf raises
Sets: 5
Reps: 12,10,10,8,12

Wednesday: Arms

Underhand pull-ups
Sets: 5
Reps: 10

Alternating bicep curl
Sets: 4
Reps: 12,8,8,8

EZ bar curl
Sets: 4
Reps: 12,8,6,6

Lying triceps extension
Sets: 5
Reps: 10,8,8,8

Cable pushdown
Sets: 4
Reps: 8,6,6,6

Dumbbell overhead extension
Sets: 4
Reps: 8,6,6,6

Thursday

Rest day

Friday: Shoulders and Abs

Shoulders

Seated dumbbell shoulder press
Sets: 5
Reps: 12,10,8,8,6

Bent-over Lateral raises
Sets: 4
Reps: 12,8,8,8

Front raise
Sets: 4
Reps: 10,8,8,8

Lateral raise
Sets: 4
Reps: 12,10,10,10

Cable upright row
Sets: 4
Reps: 12,8,8,8

Medicine ball Russian twist
Sets: 4
Reps: 10,8,8,8

Leg raise
Sets: 4
Reps: 12,10,10,10

Saturday

Rest

Sunday 

Run: 5km

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