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

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

7km run (hard pace)

 

 

 

WORKOUT 3

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)

 

 

 

WORKOUT 4

Weighted dips 10,8,6

Weighted ring pull ups 10,8,6

Incline Parallette should press 3 x max reps

Single arm dB rows 15,12,10

DB alternating bicep curls 3x12 each arm

 

 

 

WORKOUT 5

 

4 Rounds

BB bench press 10 @100kg

Assault Bike 12cal

1 min rest after each round 

 

4 Rounds

BB squats 10 @100kg

Assault Bike 12cal

1 min rest after each around

 

4 Rounds

BB bent over rows @100kg

Assault Bike 12cal

1 min rest after each round

 

4 Rounds

Toes to rings 20

Assault Bike 12cal

1 min rest after each round

 

4 Rounds

Db Bicep curls superset tricep extensions 20 reps on each @15kgs

Assault Bike 12cal

1 min rest after each round