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

______
DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.
Go Back

Similar Articles

5 Easy Yoga Poses to Relieve Back Pain

Read More

Start Your Day With This Stretch

Read More

Getting Fit In Your 40s with Rugby Legend Stefan Terblanche

Read More

5 Tips For First-Time Swimmers

Read More

Padel: A Racket Sport Revolutionising Fitness and Social Life

Read More

How to Start Exercising Again after COVID-19 Recovery

Read More

Zweli Dube Abdominal Workout

Read More

Health Benefits of Swimming by Sarah Ferguson

Read More