week 02

Workout 04: UPPER BODY WORKOUT
18.01.10

1. Bench Press: 64 x 7, 68 x 5, 72 x 3+4

2. Flat 10kg DB Press: 2 x Max Reps (w/same weight as last week)

3a. Seated Overhand Grip Cable Rows: 4x12x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x12x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x12

4b. 10kg DB Lateral Raises: 3x12

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Grip 'goes' halfway through hang cleans - 32kg doesn't seem much; until you try it!

Workout 05: LOWER BODY WORKOUT
20.01.10

1. DB Squat Jumps, holding 8kg DB’s: 4x6

2. Deadlift: 116 x 7, 124 x 5, 132 x 3

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x12

3b. Seated MB Twists: 3x15 each side

4. Timed two-mile ride: (3:47) 3:49

Workout 06: UPPER BODY WORKOUT
22.01.10

1. 18 Chin-ups (total reps) = chin-up max + 50% [5 sets of 1+3 Incl. 30 sec rest  Total reps = 20]

2a. 28kg Front Lat Pulldowns (Wide, overhand): 2 x Max Reps (w/same weight as last week)

2b. Standing 10kg DB Military Press: 2 x Max Reps (w/same weight as last week)

3a. 10kg “Rolling” triceps extensions: 5x8

3b. 10kg Hammer Curls (both arms same time): 5x8

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

5. 100 Push-ups: (1:40) 2:44