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}

 

Phase 2

40-30-20-10

Assault bike 

Toes to bar 

Wall balls (9kg)

 

 

 

WORKOUT 2

 

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}

 

{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}

 

Phase 2

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

 

 

 

WORKOUT 3

 

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

12M’EMOM

1MIN:Barbell Sumo high pull 12 (50-60 kg)

2MIN:Burpee touch 16

 

 

 

WORKOUT 4

 

Barbell squats 12,10,8,4

DB seated shoulder press 12,10,8

Seated Hamstring curls 12,10,8

Standing Calf Machine 15,12,10,8

Toes to bar max reps x 5 rounds.

Straight arm pull downs 10,8,6

Alternating DB bicep curls 12,10,8

 

Phase 2

Cardio finisher

(Triangle)

21’EMOM

1MIN:Ski erg 12cal 

2MIN:Rower 12cal 

3MIN:Assault bike 12cal 

 

 

 

WORKOUT 5

 

Rower / Assault bike 30cal 

Deadlifts 8

Sumo high pull 8

Front squats 8

Thrusters 8

Bar over burpees 

800m run 

2 min rest

5rounds for time.

(Barbell 50kg)