gym programme
weeks 6-7
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4x 10-12 reps per exercise for this programme unless state otherwise. Rest time 60 seconds between sets.
(Post-exhaustion set)
A1 Leg Press then immediately
B1 Seated Dumbbell Press then immediately
B2 Bicep Curls
C1 Incline Chest Press then immediately
C2 Bent Over Lateral Raise
D1 Press-ups (Maximum reps! x2 sets on 60 seconds rest)
E1 Candlesticks or Hanging Knee Raise
F1 Met con: Squat Jumps, Burpees or Assault Bike (30 seconds on, 45 seconds rest, up to 10x)
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A1 Barbell Squat then immediately
3 x 10-12 repetitions on 90-120 seconds rest
B1 Dumbbell Side Lunge
B2 Back Extension Rotate feet outwards, around the upper back as much as possible. DO NOT EXTEND THE BODY UNTIL IT IS STRAIGHT. Squeeze glutes hard.
C1 Pull-ups or Assisted Pull-ups
C2 Tricep Dips
F1 Met Con: Assault Bike or Ski Erg (30 seconds on, 30 seconds off) x 12
30 seconds effort followed by 30 seconds rest x 8.