Session 1 – Chest and Biceps
Exercise
Reps
Sets
Incline bench press
Tempo – 1-0-3-0 (R-2MIN)
12
4
A1 Dumb bell press - Flat
10
3
A2 Dumb bell flys – Flat
(R-1MIN)
10
3
B1 Chest press
1-0-3-0
12 - *F
3
B2 Push Ups
(R-1MIN)
*F
3
Barbell curl (R-1MIN)
10
4
Reverse drag curls
(R-1MIN)
12
4
Hammer CurlTriple drop set on final set
(R-45SEC)
12-
*F
3
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
Notes –
Tempo = In seconds the time you take to Lift-Pause-Return-Pause
*F = Failure
(R-1MIN) = Rest 1 minute
•
•
Cool Down
Cardio Machine 5 minutes
Stretch the major muscle groups
!
!
!
Session 2 – Legs (All groups)
Reps
Sets
Back Squat
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-2MIN)
15
4
Dumbbell Straight Leg Deadlifts
(R-1MIN)
12
3
A1 Walking lunges (Barbell)
16 (8 each leg)
Exercise
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
A2 Squat Finisher (After lunges, squat to absolute failure)
(R-1MIN)
*F
4
B1 Leg Press
12
3
B2 Squat hold (hamstrings parallel with the floor)
(R-45SEC)
*F
3
Hamstring curl
Tempo 1-0-3-0
(R-1MIN)
12
3
Calf Raises
Triple drop set on final set
(R-45SEC)
12-*F-*F
3
Notes –
Tempo = In seconds the time you take to Lift-Pause-Return-Pause
*F = Failure
(R-1MIN) = Rest 1 minute
•
•
Cool Down
Cardio Machine 5 minutes
Stretch the major muscle groups
!
Session 3 – Back and Triceps
Exercise
Reps
Sets
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
Deadlift
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-2MIN)
8
4
Wide grip pull ups (Assisted if needed)
(R-1MIN)
8-12
3
A1 Bent over row
(Barbell or Dumbbells)
Tempo 1-0-3-0
10
3
A2 Lat pull down
(R-1MIN)
10 - *F
3
Bodyweight Dips
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-1MIN)
15
3
Skull Crushers
(R-45SEC)
12
3
Tricep extension
Triple drop set on every set
(R-1MIN)
12 minimum on first 3
drop then *F on
everyone
!
Notes –
Tempo = In seconds the time you take to Lift-Pause-Return-Pause
*F = Failure
(R-1MIN) = Rest 1 minute
•
•
Cool Down
Cardio Machine 5 minutes
Stretch the major muscle groups
Session 4 – Total body and HIIT
Exercise
Reps
Sets
Treadmill – Interval Sprints
Tabata 20 seconds on 10 off. Perform 8 cycles. (4minutes a round)
(R-2min)
8
3
A1 – Kettlebell Swings
10
A2 – Press Ups
(R-1MIN)
10
B1 – Rowing Machine
250m
B2 - Deadlifts
10
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
2x 3minute round
6x rounds for time (As
fast as possible)
C1 Battle Ropes
10 (each arm)
C2 TRX Rows
10
C3 Squat Jumps
10
6 minute round
Notes –
Tempo = In seconds the time you take to Lift-Pause-Return-Pause
*F = Failure
(R-1MIN) = Rest 1 minute
•
•
Cool Down
Cardio Machine 5 minutes
Stretch the major muscle groups
!
!
Session 5 – Shoulders and Abs
Reps
Sets
Military Press
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-2MIN)
5
5
Arnold Press
(R-1MIN)
8-10
4
Exercise
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
Rear Dumbbell Flys
(R-1MIN)
10
3
A1 Frontal Raises
A2 Lateral Raise Dropset (2 drops in weight i.e. 20kg 15kg 10kg)
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-1MIN)R-1MIN)
10 - *F
3
B1 Face Pulls (Performed on the cable machine with the ropes)
B2 Dumbell Shrugs
(R-1MIN)
15
3
Hanging Leg Raises
(R-1MIN)
*F
3
3
B1 Russian Twists
B2 Crunches
(R-1MIN)
Notes –
Tempo = In seconds the time you take to Lift-Pause-Return-Pause
*F = Failure
(R-1MIN) = Rest 1 minute
•
•
!
!
!
!
!
!
!
Cool Down
Cardio Machine 5 minutes
Stretch the major muscle groups
!
!