gym programme

Goblet Squat or Back Squat then immediately

Barbell Press

4 x 10-12 repetitions on 60 seconds rest

Walking Lunges (10-12 each leg) or Dumbbell Split Squat then immediately

Leg Extensions

4 x 10-12 repetitions on 60 seconds rest

Spanish Squats (use band)

1 x max reps until the quads can’t take any more!

Dumbbell Press-ups (leave 1-2 RIR - Almost to failure)

3 sets on 60-90 seconds rest

Bent over Lateral raise

4 x 10-12 reps on 60 secs rest

Triceps dips (bench or bar)

3 x 10-15 on 60 secs rest

Dumbbell Curl & Press

3 x 10-15 reps on 60 secs rest

Met con: Assault Bike or SPARC machine.

30 Seconds max effort on 30 seconds rest x 8-10 sets.

Lat Pulldown (palms down) or Pull-ups (if strong enough) then immediately

Dumbbell SLDL

4 x 10-12 repetitions on 60 seconds rest

Single Arm Dumbbell Row then immediately

Dumbbell Side Lunge (each leg)

4 x 8-10 repetitions on 60 seconds rest

Dumbbell or Kettlebell Pullover (use bench)

3 x 10-15 reps on 90 seconds rest

Hammer Curls

4 x 10-12 reps on 60 seconds rest

Hollow Hold

2 x up to 1 minute holds on 1 min rest

Cable Wood-chops

2 x 15-20 repetitions on 90 seconds rest

Hanging knee/leg raise

2 x max reps on 90 seconds rest

Met Con: Ski Erg or slam ball.

30 seconds effort followed by 30 seconds rest x 8-10 sets.

Leg Press (Low foot position, close foot stance) then immediately

Bench Press or Smith Machine

4 x 10-12 repetitions on 60 seconds rest

Dumbbell Thruster then immediately

Press-ups (2 RIR)

3 x 10-12 repetitions on 60 seconds rest

Chest Fly

3 x 10-12 reps on 60 seconds rest between sets

Preachers curl - Drop sets x 2 (Z Bar or dumbbell & Bench)

10-12 repetitions, perform 2 drops in weight, no rest and maximum effort

Skull-crushers

3 x 10-12 reps on 60 seconds rest between sets

Met con: Assault Bike or SPARC machine.

30 Seconds max effort on 30 seconds rest x 10 sets.

Sumo Deadlift then immediately

Wide Arm Row

4 x 10-12 repetitions on 60 seconds rest

Leg Curl then immediately

Lat Pulldown

4 x 10-12 repetitions on 60 seconds rest

Reverse Fly

3 x 10-15 reps on 60-90 Seconds rest between sets

Barbell or Kettlebell Shrugs

3 x 10-12 reps on 60 seconds rest

Candlesticks or Bottoms up

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

Deadbugs (with band if possible or weight)

3 x 20 reps on 90 seconds rest

Met Con: Ski Erg or slam ball.

30 seconds effort followed by 30 seconds rest x 10 sets.