5x GYM PROGRAMME
Weeks 5-7
Tri-set training The following exercises have to be completed back to back using minimal rest. After the third exercise, up to 90 seconds rest should be taken before starting the next set. If possible, make sure equipment is situated close by.
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A1 Incline chest press (8-10 reps) then immediately
(20-30 meters)
5x 10-12 reps
B1 Stiff Leg Deadlift then immediately
B2 See-saw Press then immediately
B3 Leg Curl5x 8-10 reps, 90 seconds rest
4x 10-12 reps
x20
5 sets x10, 30 seconds rest
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A1 Pullups or Assisted Pullups then immediately
5 x 8-10 repetitions
B1 Leg Press then immediately
B2 Reverse Fly up to 15 reps
C1 Z-Bar Curls
x5 10-15 reps
D1 Hollow Hold
2x up to 1 minute
2x 15 reps
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A1 Trap Bar Deadlift 5x 8-10 reps then immediately
A2 Low Pulley Row 5x 8-10 reps
A3 Tricep Dips 10-15 reps
x5 sets
B1 Barbell Hip Thrust 8-10 reps then immediately
B3 Side Lunge
5x 8-10 reps
C1 Lateral Raise 10-15 reps then immediately
C2 Bicep Curls
5 x 8-10 reps
HIIT Ski-Erg
8 sets, 20 seconds on, 10 off, tabata