WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
36M’EMOM
1MIN: 16 Burpees
2MIN: DU 40 or 45sec skipping
3MIN: 16 HRPU’s
4MIN: 20 Butterfly Sit-ups
WORKOUT 2
Push - Phase 1
Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps.
Phase 2
50-40-30
Box jumps 24inch
Ski
Alternating DB snatch 25kg
KB swings 24kg
WORKOUT 3
Pull - Phase 1
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
Phase 2
Total 250cal assault bike.
Every 25 calories alternate between the 2 exercises.
20 TTB
20 Deadlifts (80kg)
WORKOUT 4
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 2
7.5km run (zone 2)
WORKOUT 5
Phase 1
Barbell Bench 5x5
Barbell deadlifts 5x5
Barbell squats 5x5
Phase 2
Intervals
Ski erg
10x 500m
1 min rest
WORKOUT 6
BIG MIKES ASSAULT COURSE - MARBELLA 2 HOURS.x