week 07

WORKOUT 19: UPPER BODY WORKOUT
22.02.10

1. Bench Press: 64 x 4, 66 x 7, 70 x 5, 74 x 10 (6+4)

2. Offset, Alternate Med Ball Push-ups (L+R Only): 2 x 10 & 8 (max reps)

3a. Seated Cable Rows (Towel grip): 3x10x36kg

3b. Lying 14DB triceps extensions: 3x10

4a. Cable Face Pull (2 second hold): 3x10x16kg (Towel grip)

4b. 14DB Zottman Curls: 3x10

5. 12KB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending sets. Rest 60 seconds between sets. *7, 8, 9, 10

WORKOUT 20: LOWER BODY WORKOUT
24.02.10

1. Kneeling Jumps (med ball): 5x5 (Still off support!)

2. Deadlift: 116 x 7, 124 x 6, 132 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x12 each leg (same weight as last week )

5. Tabata-style Biking: [20/10] 16 Rounds (Level 4)

WORKOUT 21: UPPER BODY WORKOUT
27.03.10

1. 28 Chin-ups (total reps) = chin-up max + 60%  (1+3) 7 sets

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set x 48kg

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

 (Reps 12 8 8)


3. Standing 16KB “Modified Arnold Press”: 3x8

4. YTWLs, 20 Seconds each x 2 sets (3DB)

5. Cable Curls: 3x12x16kg (Towel grip)

6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch x 15each side

(28.03.10)
7. Bodyweight Complex: 5 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5