Session 1 – Chest and Biceps
Exercise
Sets
Reps
Dumb bell press – Incline
Tempo – 1-0-3-0 (R-2MIN)
5
5
A1 Incline Flys
8
4
A2 Close Grip Dumb bell press (Neutral Hand Position)
(R-1MIN)
8
4
B1 Decline bench press
1-0-3-0
12 - *F
3
B2 Push Ups
(R-1MIN)
*F
3
Isolation Curl
(R-1MIN)
8
4
Barbell Curl
(R-1MIN)
8
4
EZ bar curl, Triple drop set. (I.e. 30kg, 25kg, 20kg)
(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)
Sets
Reps
Back Squat
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-2MIN)
5
5
Straight Leg Deadlifts
(R-1MIN)
8
4
A1 Walking lunges (Barbell)
16 (8 each leg)
4
Exercise
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
A2 Squat Finisher
(R-1MIN)
*F
4
B1 Leg Press
12
3
B2 Box Jumps (Knee height box)
(R-45SEC)
12
3
Calf Raises
(R-1MIN)
12
4
!
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
Sets
Reps
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)
5
5
Wide grip assisted pull ups
(R-1MIN)
8-12
4
A1 Bent over row
(Barbell or Dumbbells)
10
4
A2 Lat pull down
(R-1MIN)
10 - *F
4
Bodyweight Dips (Weighted)
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-1MIN)
10
3
Skull Crushers
(R-45SEC)
12
3
Tricep extension (Overhead – Performed on the ropes)
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 – Cardio (HIIT)
Reps
Sets
Hanging Leg Raises
Tempo 1-0-3-0 (R-1MIN)
8-10
4
Treadmill – Interval Sprints
Tabata 20seconds on 10 off. (R-2min)
8 Rounds
2-3
Plank Walk
(R-30SEC)
20
3
Prowler/Sledge Push or High tension spin bike sprints
Tempo – Maximum Attack!! ☺ (R-1MIN)
1 minute rounds
3
Toe Touches
(R-20SEC)
15 - *F
3
Exercise
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
Finisher (Spewer)
This to be completed as fast as possible and the time recorded each and every time.
1
1
!
Rowing Machine – 500m
Burpee – 30
Rowing Machine – 250m
Burpee – 20
Rowing Machine – 100m
Burpee - 10
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
Exercise
Sets
Reps
5
5
Warm-Up
• 10 Minutes Cardio
• Dynamic Stretches
• Make sure you are fully warmed up
Military Press
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
(R-2MIN)
20
Lateral Raise (Widow maker set)
Find a weight that you would fail on 10 reps. Perform those 10 reaching failure, lower them
down, take 5 deep breaths and continue to work and perform this until 20 repetitions is
reached.
4
Batbell Frontal Raises
(R-1MIN)
10 - *F
A1 Seated Dumbell Press
10 - *F
A2 Seated Lateral Raise
10 - *F
3
Barbell Shrugs (up, hold and squeeze, repeat)
(R-45SEC)
20
3
Decline Sit Ups (When you find 12 easy begin to add a weight behind the head)
(R-1MIN)
12
4
A1 Toe Touches
A2 Bicycles
A3 Crunch (R-45SEC)
20 on each
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
3
!
!
!
!
!
!
!
!
!
!
!
!
!
\