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Tuesday/Thursday - Legs
Tuesday
Exercise
Reps
Cycle
5min
Plank
45s x 2
A
Back Squat
15 x 3
B
Front Squat
15 x 3
C1
Leg Curls
15 x 4
C2
Single Leg Hip Extensions
15 x 4
C3
Leg Extensions
15 x 4
D
Walking Lunges failure
failure x 1
Thursday
Exercise
Reps
Plank
45s x 2
A
Power Clean
3 x 5
B
Bulgarian Split Squat
15 x 3
C
Step Up's
12 x 3
D
Leg Curls
15 x 3 (on Gym ball)
E
Romanian Deadlift
10-12 x 4
Monday - Chest + Back & Bi's
Exercise
Reps
Plank
45s x 2
Sprints
40m x 5
A1
DB Incline Press (M)
10-12 x 4
A2
Straight Arm Pushdown
10-12 x 4
A3
DB Incline Curls
10 x 4
B1
Incline Fly's
10 x 4
B2
Pull Up's (narrow grip,underhand)(M)
10-12 x 4
B3
BB Curls (narrow grip)
10 x 4
C1
Incline Bench Press
6-8 x 4
C2
Bent Over Rows
8-10 (M)
C3
DB Concentration Curls
6-8 x 4
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Home
Workout Advice
NUTRITION
Gym Log
Contact Us
Home
Workout Advice
NUTRITION
Gym Log
Contact Us