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Tuesday Chest & Back
Abs - 3 x Weekly
Monday
Exercise
Reps
Hanging Leg Raises
12 x 4
Wednesday
Exercise
Reps
Hanging Leg Raises
12 x 4
Friday
Exercise
Reps
Hanging Leg Raises
12 x 4
Wednesday - Shoulders + Back
Exercise
Reps
Plank
45s x 2
Sprint
40m x 5
Floor Y's T's W's
20 x 1 (each)
Power Cleans
3 x 5
A1
Lateral Raises
12 x 3 (M)
A2
Front Raises
10 x 3 (M)
A3
Lat Pulldowns
12 x 3 (closegrip)
A4
Lat Pulldowns
15 x 3 (Behind the neck)
B1
Arnold Press
10-12 x 4
B2
One Arm Row
6-8 x 4
C1
Standing Military Press
12-15 x 3
C2
Up Right Row
8-10 x 3
C3
Pull Up's
8-12(Wide grip)
D1
Reverse Fly's
12 x 3 (drop-set)
D2
Low Row
12 x 3 (seated)
Monday Leg Workout
Friday - Arms
Exercise
Reps
A1
Rope Curl
6 x 5
A2
Over Head Tricep Extension
6 x 5
B1
EZ Curls 21's
21 x 3
B2
Dips
12 x 3
B3
Diamond Push Up's
15 x 3
C1
Concentration Hammer Curls
6-8 x 4
C2
Triceps Kick Backs
8 x 4
D1
Spider Curls
12-15 x 3
E1
Wrist Curls
25-30 x 3
E2
Handshake Curls
25-30 x 3
Wednesday - Shoulders + Back
Exercise
Reps
Plank
45s x 2
Sprint
40m x 5
Floor Y's T's W's
20 x 1 (each)
Power Cleans
3 x 5
A1
Lateral Raises
12 x 3 (M)
A2
Front Raises
10 x 3 (M)
A3
Lat Pulldowns
12 x 3 (closegrip)
A4
Lat Pulldowns
15 x 3 (Behind the neck)
B1
Arnold Press
10-12 x 4
B2
One Arm Row
6-8 x 4
C1
Standing Military Press
12-15 x 3
C2
Up Right Row
8-10 x 3
C3
Pull Up's
8-12(Wide grip)
D1
Reverse Fly's
12 x 3 (drop-set)
D2
Low Row
12 x 3 (seated)
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Gym Log
Home
Workout Advice
NUTRITION
Gym Log
Contact Us
Home
Workout Advice
NUTRITION
Gym Log
Contact Us