5x GYM PROGRAMME

Weeks 1-4

A1 Assisted Pull-ups or Pull-ups (8-10 reps) then immediately
A2 Sissy Squat
4x 10-15 repetitions on 60 seconds rest
B1 Single Arm Row 8-10 reps then immediately
B2 Leg Press
4 x 8-10 repetitions on 60 seconds rest
C1 Closed Grip Pulldown
C2 Leg Curl
3 x 10-12 reps on 60 secs rest
HIIT - Ski Erg
10 x 20 seconds fast, 40 seconds rest
A1 Incline Chest Press then immediately
A2 Front Foot Elevated Back Lunge (if strong enough)
4 x 8-10 repetitions
B1 Standing Cable Fly then immediately
B2 Dumbbell Walking Lunges
(20-30 meters)
C1 Dumbbell Shoulder Press Up to 15 reps
C2 Leg Extension
x4, 8-10 reps
HIIT Kettlebell Swings
30 seconds on, 30 off, 8-10 reps
Session Three: Whole Body
A1 Deadlift then immediately
A2 Dumbbell Press
4x 8-10 reps
B1 Barbell Hip Thrust 8-10 reps then immediately
B2 Dumbbell Press Ups
to failure, as many as possible
C1 Lateral Raise 10-15 reps then immediately
C2 Romanian Deadlift or Stiff Leg Deadlift
4 x 8-10 reps
D1 Tricep Dips 2 sets to failure then immediately
E1 Barbell Rollouts
3 sets 8-12 repts
The three above weight sessions should be carried out on alternate days. The weight sessions should be followed up by a cardiovascular exercising day. The type of cardiovascular work is dependant on what you enjoy but must be a minimum of 30 minutes.