Flat db bench 10,8,{*20 rest pause set}
DB seated shoulder press 12,10,{*20 rest pause set}
Seated chest press machine 12,10,{*20 rest pause set}
Cable single arm side raises 20,15,10,{*20 rest pause set}
Behind the head Tricep extensions 20,15,12,{*20 rest pause set}
Close stance push ups max reps x 5 sets

{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}

 

 

WORKOUT 2

 

Pull - Phase 1

BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,{*20 rest pause set}
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10,{*20 rest pause set}
Ez bar bicep curls 12,10,8 {*20 rest pause set}
Straight bar cable curls 15,12,10,{*20 rest pause set}

 

Phase 2

20 ROUND SKI ERG
-16cals as fast as possible
-30 seconds rest between each round
10x rounds
3 mins rest after completing 10 rounds and then repeat for another 10 rounds

 

 

WORKOUT 3

 

Legs - Phase 1

BB Front squats 10,8,6,{*20 rest pause set}
BB Front squats 10,8,6,{*20 rest pause set}
Leg press 15,12,10, {*20 rest pause set}
Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}
Walking BB lunges 15,12,10 (each leg)

 

Phase 2

300 burpees for time

 

 

WORKOUT 4

 

Arms - Phase 1

DB seated alternating bicep curls 10,8,6 (each arm)
Weighted tricep dips 10,8,6
Cable Over head tricep extensions 20,15,12,10
Cable bicep curls ez bar 20,15,12,10
Ez bar Tricep push downs 20,15,12,10

 

Phase 2

6 rounds
Every 2 mins complete
16cal Assault bike
16 box overs
16 ghd sit ups
1 rest between each round

 

 

WORKOUT 5

 

Phase 1

BB bench press 5x5
BB squats 5x5
BB bent over rows 5x5

 

Phase 2

ASSAULT BIKE, SKI ERG, BIKE ERG
20CALORIES to 10CALORIES BURNED ON EACH STATION
Take rest when needed but try and keep a good pace so you don’t have to stop