gym programme
weeks 1-3
-
A1 Goblet Squat or Back Squat then immediately
A2 Incline Dumbbell Chest Press (30 degrees)
3 x 10-12 repetitions on 90-120 seconds rest
B1 Split Squat then immediately
B2 Shoulder Press (machine or dumbbells)
3 x 10-12 repetitions on 90-120 seconds rest
3 x 10-12 reps on 90 secs rest
D1 Triceps dips (bench or bar)
3 x 10-12 on 90 secs rest
3 x 10-12 reps on 90 secs rest
F1 Met con: Assault Bike or SPARC machine.
20 Seconds max effort on 40 seconds rest x 6.
-
A1 RDL (Barbell or Dumbbells) then immediately
A2 Close Grip Pulldown or Pull-ups (if strong enough)
3 x 10-12 repetitions on 90-120 seconds rest
B1 Leg curls then immediately
3 x 10-12 repetitions on 90-120 seconds rest
3 x 10-12 reps on 90 seconds rest
D1 Hammer Curls
3 x 10-12 reps on 90 seconds rest
E1 Deadbugs (use ball or disc to increase difficulty) then immediately
3 x 10-15 repetitions on 90-120 seconds rest
F1 Met Con: Ski Erg or slam ball.
30 seconds effort followed by 30 seconds rest x 8.
-
A1 Leg Press then immediately
A2 Bench Press or Smith Machine
3 x 10-12 repetitions on 90-120 seconds rest
B1 Leg Extension then immediately
3 x 10-12 repetitions on 90-120 seconds rest
3 x 10-12 reps on 90 seconds rest between sets
D1 Triceps Dips then immediately
D2 Biceps Curls
3 x 10-12 repetitions on 90-120 seconds rest
E1 Met Con: Assault Bike or SPARC machine.
20 Seconds max effort on 40 seconds rest x 6.
-
Sumo Deadlift (Kettlebells) then immediately
3 x 10-12 repetitions on 90-120 seconds rest
Inverted row (Barbell) or Seated Row
3 x 10-12 repetitions on 90-120 seconds rest
90 Seconds rest between sets
Upright Row (cables)
90 Seconds rest between sets
90 Seconds rest between sets
90 Seconds rest between sets
Met Con: Ski Erg or slam ball.
30 seconds effort followed by 30 seconds rest x 8-10.