Wednesday 29 February 2012

Don't Mess with these KIDS!


Now don't u feel that u just gotta work harder on your weights?
these Two Romanian Brothers of Aged Seven and FiVe starts to workout at 2 Years Old! but nowadays, there are still people of aged 25-30 years old still THINKING IF need to start workout, or continue inactive lifestyle.
Stop Thinking and Start DoinG! Dreaming won't Get you anywhere, Doing it will Get u THERE!
those who looking for a gym! Xclusive Fitnesz is a PerFect choice! call us at 012-6696195 or just call 03-55136916 For more INFO!

Tuesday 28 February 2012

WOD: Leg workout

BEGINNER
Dumbbell Lunge
Dumbbell Squat
Laying Hamstring Leg Curl
Dumbbell Step up
Wall Sit

ADVANCED
Stiff Legged Deadlift
Leg Quad Extension
Sumo Deadlift
Leg Press


4X20

Friday 24 February 2012

WOD: BRING THE SEXY BACK!

BEGINNER
Seated Low Row
 Straight Arm PullDown
Hammer Dumbbell Row
Free Range Lat PullDown
Superman

3X15

ADVANCED
Pull Up
Wide Grip Lat Pulldown
Reverse Grip Bent Over
Good Morning
Lat Pulldown
 
3X18

Thursday 23 February 2012

WOD: POP OUT THAT CHEST!

BEGINNER
Push Up
Smith Machine Bench Press
Incline Dumbbell Press
Floor Press
Pec Fly

ADVANCED
Low cable cross
Reverse Grip Bench Press
One Arm Bench Press
Weighed Incline Push UP
Chest Press on Stability ball

4X20

 

Wednesday 22 February 2012

WOD: Abs Day!

BEGINNER
*you will required an exercise mat*
Crunch
Wall Crunches
Side Oblique Crunch
Jacknives
Oblique Leg Raise

ADVANCE
Cable Rope Crunch
Cable Baseball Swing
Hanging Leg Raise
Inverted Ab Stability Ball
Ab Slide


3X15

Tuesday 21 February 2012

WOD: Leg workout

ADVANCE
Front Squat
Dumbbell Squat
Laying Hamstring Leg Curl
Leg extension
one Arm Dumbbell Squat

3X15

BEGINNER
Leg Extension
Horizontal Leg Press
Laying Hamstring Leg Curl
Dumbbell Lunges
Dumbbell Squat

3X10

Sunday 19 February 2012

WOD: Upper Body

Beginner
Barbell Bench Press
Barbell Pull up
Dumbbell row
Barbell Shrug
Dumbbell Bicep Curl

For Strength : 3 set X 5 Rep
For Bulking: 3 set X 18 Rep

Advance
Dumbbell Fly (Flat Bench)
Dumbbell Bench Press
Bodyweight Pull up (wide Grip)
Barbell Pullover
Dumbbell Raise lateral Incline

For strength : 3 set X 15 Rep
For Bulking : 3 Set X 18 Rep

Saturday 18 February 2012

NEW XF PACKAGE ONLY FOR AEROBIC + YOGA CLASS


AWESOME NEWS for the LADIES/Yoga LOVERS/Aerobic Enthusiast! 
we Have New package ONLY FOR these two classes!
HERE IS THE SCHEDULE
AEROBIC
MONDAY - 9:00 PM - 10:00 PM
TUESDAY - 9:00 PM - 10:00 PM
FRIDAY - 9:00 PM - 10:00 PM

YOGA
MONDAY - 8:00 PM - 9:00 PM
WEDNESDAY - 8:00 PM  - 9:00 PM
FRIDAY - 8:00 PM - 9:00 PM
 
FOR THOSE INTERESTED CONTACT US AT 012-6696195