This document outlines an effective exercise plan with the following key elements: 1. It emphasizes the importance of having a plan to achieve goals and avoid wasting time and money. 2. It provides guidelines for setting SMART goals that are specific, measurable, achievable, realistic, and time-bound. 3. The plan consists of a 7 day weekly cycle that alternates between upper body, lower body, and full body days along with days focused on cardio and rest. Each day includes a list of exercises to target different muscle groups.

1. Effective Exercise Plan
Cuban Cardio Programme

2. The key to success is… THE PLAN
• If you look through history, you will notice that all the great
champions have had a plan.
• If you don't start off with a goal you may waste your time and
money on training, using the wrong methods and taking incorrect
supplements or following incorrect nutrition or weight
management plan. There is nothing more frustrating than spending
money on wrong food, supplements and training.
• Avoid trial and error. If you want to fast track your progress then
fallow the advice of the champions.

3. Set your SMART objectives
S
•SPECIFIC - Break down and write down clearly your mission objectives dreams into smaller steps or fragments.so that you can clearly see what areas of the body
you need to work on. If you do this, you will stand and will perform with better chances of achieving your goals. Examples: I want to run faster and stronger under
10sec OR I want to reduce body fat lower that 10% before Christmas.
M
•MEASURABLE - Track your progress, write down as much as possible including meals, moods and training weights set reps intensity volume. If you have set clear
goals, this show you your progress safe effective and instantly, and motivational.
A
•ACHIEVABLE - You may dream to be Olympic champion or win Olympia in 3 months and amazing to dream with open eyes, but don’t go to high, if you are no
absolute sure you will only disappoint yourself, small incremental goals are the best option sure speed quick fire way to reach your dream goals. You can obtain
almost any goal. You set when you plan your steps effective safe wise and establish a time frame that allows you to carry out these steps.
R
•REALISTIC - a goal represents an objective motive towards which you are both willing and able to work. Your goal is probably actuality realistic if you truly believe
it that it can be accomplished. Additional ways to know if your goal is safe and effective realistic is to determine if you have accomplished anything similar in the
past years or prove yourself what conditions would have to exist realistic to accomplish this dream goal.
T
•TIMEBOUND/TANGIBLE - A goal is tangible when you can experience it with one of the senses, that is taste, touch, smell, sight, or hearing. You also need to work
to a realistic deadline.

4. Goals set? Let’s start!
START

5. Day 1 - Upper Body: Back Chest Triceps
• Barbell bent over row
• Flat dumbbell press
• One arm dumbbell rows no rest
between each hand
• Barbell incline bench press
• Wide grip pull up
• Flat skull crushers with EZ bar
• Rope push downs

6. Day 2 - Lower Body: Quadriceps, Hamstrings
& Calves
• Barbell squats
• Seated leg curls
• Leg press
• Good morning
• Dumbbell lunges
• Barbell crossover lunge
• Calves toe press

7. Day 3 - Upper Body: Deltoids, Biceps
• Seat dumbbell press
• Standing hammer curls
• Dumbbell side raises
• Standing barbell curls with back
against a wall
• Barbell seated preacher curl
• Dumbbell front raise
• Dumbbell Arnold press

8. Day 4 - ABS
• Plank
• Kettlebell seated Russian twist
• Weighted crunch
• Decline bench sit up
• Swiss ball jack knife
• Suspension pike
• Hanging legs raise
• High-intensity cardio 10-15
minutes

9. Day 5 – Cardio (45 – 60 minutes)
Cycling
Rowing
Swimming
Running
Power walk
Cardio of your preference! 
Choose one or mix it up!

10. Day 6 – Rest Day
Relax
RestRefresh

11. Day 7 = Day 1 or 2nd Rest Day
Start the next cycle of your training programme or use this day
as your 2nd Rest Day