gym programme
weeks 4-5
-
Goblet Squat or Back Squat then immediately
4 x 8-10 repetitions on 60-90 seconds rest
Walking Lunges (10-12 each leg) or Dumbbell Split Squat then immediately
Dumbbell Press-ups (leave 2 RIR - Almost to failure)
3 sets on 60-90 seconds rest
4 x 10-12 reps on 60 secs rest
Triceps dips (bench or bar)
3 x 10-15 on 90 secs rest
3 x 10-12 reps on 60-90 secs rest
Met con: Assault Bike or SPARC machine.
30 Seconds max effort on 30 seconds rest x 6-8 sets.
-
Good Mornings (Barbell) then immediately
Lat Pulldown (palms down) or Pull-ups (if strong enough)
4 x 8-10 repetitions on 60-90 seconds rest
4 x 8-10 repetitions on 60-90 seconds rest
3 x 10-15 reps on 90 seconds rest
4 x 10-12 reps on 60-90 seconds rest
3 x 15-20 repetitions on 90-120 seconds rest
Met Con: Ski Erg or slam ball.
30 seconds effort followed by 30 seconds rest x 8-10 sets.
-
Leg Press (high foot position, close foot stance) then immediately
4 x 8-10 repetitions on 60-90 seconds rest
Leg Extension then immediately
4 x 8-10 repetitions on 60-90 seconds rest
3 x 10-12 reps on 60-90 seconds rest between sets
Triceps pulldown then immediately
Preachers curl (Z Bar or dumbbell & Bench)
3 x 10-12 repetitions on 60-90 seconds rest
Met con: Assault Bike or SPARC machine.
30 Seconds max effort on 30 seconds rest x 8 sets.
-
RDL then immediately
Bent Over Row (Barbell)
4 x 8-10 repetitions on 60-90 seconds rest
Leg Curl then immediately
Wide Grip Pulldown
4 x 8-10 repetitions on 60-90 seconds rest
3 x 8-10 reps on 60-90 Seconds rest between sets
Upright Row (cables)
3 x 8-10 reps on 60-90 Seconds rest between sets
2 x 10-12 reps on 90 Seconds rest between sets
3 x 10-12 reps on 90 Seconds rest between sets
Met Con: Ski Erg or slam ball.
30 seconds effort followed by 30 seconds rest x 8-10 sets.