
Body Fitness
MONDAY: ABS, BACK, TRICEPS
EXERCISE SETS REPS
Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-1
TUESDAY: ABS, CHEST, BICEPS
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 8
Hammer Curl 4 11
Seated Dumbbell Curl 4 11
WEDNESDAY
REST DAY
THURSDAY: ABS, QUADS, SHOULDERS
EXERCISE SETS REPS
Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-11
FRIDAY: ABS, HAMSTRINGS, CALVES
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13
Saturday
REST DAY
Sunday
REST DAY
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Martial Arts Seminar16 Sep 17
Partnership with Better Gym Morden11 Sep 17
MFSG Charity Sponsor02 Sep 17
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Great weight debate22 Apr 17
Healthy Merton21 Apr 17
Weight2Lose "Weight Lost & Exercise Programme"07 Jan 17
Charity Brazilian Jiu Jitsu Seminar26 Dec 16
Brazilian Jiu Jitsu - WLICC20 Dec 16
NHS Merton02 Dec 16
Sutton Council25 Nov 16
LiveWell Merton & LiveWell Sutton25 Nov 16
Nutrition, Health & Weight Loss Seminar…30 Jan 16
Free Self Defence Seminar held @ Morden…03 Jan 16
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Website page under construction launch /…17 Jan 13
Contacting Dawah Posters to see if they…17 Jan 13
Sponsor of Roadside2Islam event at South…10 Jan 13