GYM PROGRAMME

A1 Barbell Deadlift (8-10 reps) then immediately

A2 Dumbbell Chest Press

3 x 10-12 repetitions on 90-120 seconds rest

B1 Leg Curls then immediately

B2 Dumbbell Shoulder Press)

3 x 10-12 repetitions on 90-120 seconds rest

C1 Chest Fly

C2 Bent Overall Lateral Raise

3 x 10-12 reps on 90 secs rest

D1 Triceps Pull Down

3 x 10-12 on 90 secs rest

E1 Pressups

Max amount

F1 Met con: Slam Balls or Ski Erg

30 seconds on, 30 seconds off x8-10

A1 Back Squat then immediately

A2 Lat PullDown or Pull-ups (if strong enough)

3 x 10-12 repetitions on 90-120 seconds rest

B1 Walking Lunges then immediately

B2 Single Arm Row

3 x 10-12 repetitions on 90-120 seconds rest

C1 Hip Thrusts Up to 15 reps

C2 Upright Rows

D1 Cables Bicep Curl

3 x 10-12 reps on 90 seconds rest

E1 Russian Twists (20 Each side)

E2 Deadbugs (20)

Met Con: Assault Bike

30 seconds effort followed by 45 seconds rest x 8.

Session Three: Whole Body

(Post exhaustion set)

A1 Leg Press then immediately

A2 Leg Curls

3 x 10-12 repetitions on 90-120 seconds rest

B1 Barbell Press then immediately

B2 Close Grip Pulldown

3 x 10-12 repetitions on 90-120 seconds rest

C1 Bench Press then immediately

C2 Inverted Rows

3 x 10-12 reps on 90 seconds rest between sets

D1 Straight Arm Pull Down then immediately

D2 Cables Bicep Curl

3 x 10-12 repetitions on 90-120 seconds rest

E1 Skullcrusher

F1 Candlesticks or Knee Raise

G1 Met Con: Assault Bike or Rowing Machine Tabata set

20 seconds on 10 seconds rest x 8.