WORKOUT 1
Push - Phase 1
Flat db bench 10,8,6,4
Seated smith machine shoulder press 12,10,8,6
Seated chest press machine 12,10,8,6
Cable single arm side raises 20,20,15,15
Weights Tricep dips 12,10,8
Tricep cable straight bar push downs 15,12,10,8
Phase 2
Shoulder Giant sets
5 rounds.
1:Barbell standing shoulder press 15
2:Db side raises 10
3:Db rear flys 10
4:Plate clean and press 15 (20kg)
5:Kettlebell swings 15 (24kg)
(60 seconds rest after each round)
WORKOUT 2
Pull - Phase 1
BB Bent over rows 12,10,8,6
DB rows prone on bench 12,10,8
Weighted pull ups 10,8,6,4
Seated row machine 12,10,8,4
Ez bar bicep curls 15,12,10,8
Cable wide grip bicep curls 15,12,10
Phase 2
57km run (hard pace)
WORKOUT 3
Legs - Phase 1
BB Front squats 10,8,6,4
Leg press 15,12,10,8
Leg extensions (super-set) Lying hamstring curls 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
WORKOUT 4
FULL BODY
George and big mikes chipper workout
As fast as possible in pairs complete
Complete:
100 bench press 90kg
100 wall balls
100 bent over rows @90kg
100cal rower
100 barbell squats @90kg
100 burpees
(If you are struggling and the weight is too heavy lower the weight on each barbell exercise)
WORKOUT 5
BODYWEIGHT DAY
30m AMRAP
Cindy + Burpees and running.
Pull ups 5
Push ups 10
Air squats 15
Burpees 10
300m run
(Perform as many rounds as possible in 30mins)
(I managed 10 rounds in the time cap - Score:10)