GYM PROGRAMME

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

C1 Lateral raise

3 x 10-12 reps on 90 secs rest

D1 Triceps dips (bench or bar)

3 x 10-12 on 90 secs rest

E1 Biceps Curls (cables)

3 x 10-12 reps on 90 secs rest

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

B2 Seated Row machine

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

C1 Straight Arm Pulldown

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)

E2 Cable Wood-chops

3 x 10-15 repetitions on 90-120 seconds rest

Met Con: Ski Erg or slam ball.

30 seconds effort followed by 30 seconds rest x 8.

Session Three: Whole Body

A1 Leg Press then immediately

A2 Dumbbell Chest Press

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

B1 Walking Lunges or Split Squat then immediately

B2 Lat Pulldown (palms down)

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

C1 Leg Curl then immediately

C2 Dumbbell Curl & Press

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

D1 Triceps Dips then immediately

D2 Hammer Curls

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

Met Con: Assault Bike or SPARC machine.

20 Seconds max effort on 40 seconds rest x 6.