GYM PROGRAMME
Weeks 4-5
-
A1 Goblet Squat or Back Squat then immediately
4 x 8-10 repetitions on 60-90 seconds rest
B1 Walking Lunges (10-12 each leg) or Dumbbell Split Squat then immediately
B2 Dumbbell Press-ups (leave 2 RIR - Almost to failure)
3 sets on 60-90 seconds rest
Complete 1 x wall sit hold for as long a duration as possible, too easy add weights and hold into the chest! Complete 1 set.
4 x 10-12 reps on 60 secs rest
E1 Triceps dips (bench or bar)
3 x 10-15 on 90 secs rest
F1 Biceps Curls (cables)
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.
-
A1 Good Mornings (Barbell) then immediately
A2 Lat Pulldown (palms down) or Pull-ups (if strong enough)
4 x 8-10 repetitions on 60-90 seconds rest
B1 Leg curls then immediately
B2 Low Pulley (or seated row)
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.
-
A1 Leg Press then immediately
A2 Barbell Shoulder Press or standing dumbbell press
4 x 10-12 repetitions on 60-90 seconds rest
B1 Walking Lunges or Split Squat then immediately
B2 T Bar Row or single arm row (machine)
4 x 10-12 repetitions on 60-90 seconds rest
C1 Leg Extension drop sets - select a heavy weight for 8-10 reps, take a quarter of the weight off each time and try to complete 8-10 reps on 0 rest. Complete once.
4 x 10-12 reps on 60-90 seconds rest between sets
E1 Triceps Dips to failure then immediately
E2 Hammer Curls - 10-12 REPS
X 3
Met Con: Assault Bike or SPARC machine.
20 Seconds max effort on 40 seconds rest x 6.