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Posted in Medshield Lifestyle & Fitness   |   February 21st, 2020
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.
Chest
Barbell bench pressSets: 5Reps: 12,8,6,4,12
Incline dumbbell pressSets: 4Reps: 8,6,6,6
Incline flyesSets: 4Reps: 8,6,6,6
DipsSets: 4Reps: 8,6,6,6
Abs
Weighted sit-upSets: 5Reps: 10
Kneeling cable crunchSets: 4Reps: 8
Barbell squatsSets: 5Reps: 12,10,8,8,6
Dumbbell lungeSets: 4Reps: 12,12,12,12
Leg pressSets: 4Reps: 10,8,6,6
Barbell straight leg deadliftSets: 4Reps: 12,8,6,6
Calf raisesSets: 5Reps: 12,10,10,8,12
Underhand Pull UpsSets: 5Reps: 10
Alternating bicep curlSets: 4Reps: 12,8,8,8
EZ bar curlSets: 4Reps: 12,8,6,6
Lying triceps extensionSets: 5Reps: 10,8,8,8
Cable pushdownSets: 4Reps: 8,6,6,6
Dumbbell overhead extensionSets: 4Reps: 8,6,6,6
Rest day
Shoulders
Seated dumbbell shoulder pressSets: 5Reps: 12,10,8,8,6
Bent-over Lateral raisesSets: 4Reps: 12,8,8,8
Front raiseSets: 4Reps: 10,8,8,8
Lateral raiseSets: 4Reps: 12,10,10,10
Cable upright rowSets: 4Reps: 12,8,8,8
Medicine ball Russian twistSets: 4Reps: 10,8,8,8
Leg raiseSets: 4Reps: 12,10,10,10
Rest
Run: 5km