week 01

Workout 01: UPPER BODY WORKOUT
11.01.10

1. Bench Press: 60 x 8, 64 x 6, 70 x 4+

2. Flat 10kg DB Press: 2 x Max Reps use same weight (20-25 reps on the 1st set.)

3a. Seated Overhand Grip Cable Rows: 4x15x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x15x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x15

4b. 10kg DB Lateral Raises: 3x15

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat):
    2 sets. 10 reps each. Rest 90 sec.

Workout 02: LOWER BODY WORKOUT
13.01.10

1. DB Squat Jumps, holding 5kg DB’s: 4x6

2. Deadlift: 112 x 8, 120 x 6, 128 x 4

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x15

3b. Seated 5kg MB Twists (feet off ground): 3x20 each side

4. Timed two-mile ride: (3:25 Test) 3:47

Workout 03: UPPER BODY WORKOUT
15.01.10

1. 18 Chin-ups (total reps) = Chin-up max + 50%

2a. 28kg Front Lat Pulldowns (Wide, o/hand): 2 x Max Reps (20-25 Reps 1st Set, 10-20 2nd Set)

2b. Standing 10kg DB Military Press: 2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)

3a. 10kg Rolling triceps extensions – 4x8

3b. 10kg Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
  A) Pike Situps x20
  B) Bicycle x 30 Total
  C) Side Plank x 30sec each side

5. Timed 100 push-ups: (2:09 Test) 1:40