Another week down. Creating good habits with your training and nutrition is a key fundamental to staying in shape for a long time. I’ve been training since I was 14. I turned 27 a few weeks back so that’s 13 years crushing the iron. Make this a lifestyle and part of your weekly routine like brushing your teeth. Seriously… make it an essential part of your routine.

I love the process and learning about my body. If you aren’t inspired to keep fit and healthy then maybe set a new challenge or a goal that could give you that extra motivation. My goal to you if you haven’t already. Get in the best shape of your life and I mean shredded not lean... shredded. You might learn a thing or two about yourself through the process. It might be hard but just explore the unknown.

Do this for yourself not anyone else. Test your limits. Enjoy the workouts. LFG!

 

 

WORKOUT 1

Phase 1

BB squats 10,8,6,4

Leg press 8,10,20,30 (dropset)

BB Walking lunges 10,8,6 (each leg)

BB Stiff leg deadlifts 10,8,6

Phase 2

20M’EMOM 

1MIN: 14 cal 

2MIN: 10 overhead squats (40-60kg)

 

 

WORKOUT 2

Phase 1

Weighted pull ups 10,8,6,4

BB pendlay rows 5x5 

BB seal rows 12,10,8,6

Preacher bicep curls 15,12,10,8,30 dropset.

Alternating DB bicep curls 4 sets 10 each arm super set with max press ups burn out.

Phase 2

5 rounds 

20cal row

10 Deadlifts @100-140kg or @Bodyweight

Dumbbell snatch 16 @22.5kg

Toes to bar 14

1min rest

 

 

WORKOUT 3

Phase 1

Flat BB bench press 10,8,6,(20 drop set)

BB Push press 10,8,6,(20 drop set)

Incline DB chest press 10,8,6

Front cable raises 15,12,10

Tricep push downs 15,12,10

Weighted dips 12,10,8

Phase 2

5km run time trail (GO HARD)

 

 

WORKOUT 4

400cal row target 

Every 25cals hit on the rower perform one round on the Barbell and then straight back onto the rower untill you complete 400cal.

BB thrusters 15 & 5 bar facing burpee. @40kg

BB Clean& Press 15 & 5 bar facing burpee @40kg

BB sumo high pull 15 & 5 bar facing burpee @40kg

 

 

WORKOUT 5

Phase 1

21-15-9

DB push press 20-25kgs

50 Feet dumbbell front rack walking lunges

Phase 2

6 rounds 

-Pistol squats 10 (5 each leg)

-Toes to bar 15

-Pull ups 12

-Press ups 30

400m run

1 min rest between rounds.

(Side note: If you can’t perform pistol squats alternatively perform 30 bodyweight squats)