Leg extensions 15,15,15

Lying hamstring curls 15,12,10

Leg press wide stance 12,10,8

Barbell squats 10,8,6

Toes to bar 4 sets of max reps.

 

Phase 2

7km Run 

 

 

WORKOUT 2

 

Push - Phase 1

Flat db bench 10,8,6

Seated ISO shoulder press machine 12,10,8

Seated chest press machine 12,10,8

Cable single arm side raises 20,15,10

Weighted Tricep dips 12,10,8

Tricep behind the head extensions 20,15,10

 

Phase 2

24M’EMOM

1MIN: GHD sit ups OR Toes to bar 16

2MIN: Duel DB hang snatch 16 @18kgs

3MIN: BB Lunges 16 @60kg

4MIN: REST

 

Pointer: If you can turn the heat up and  increase the weight on the BB lunges by 2.5kg each side if you can after every round.

 

 

MY BODYBUILDING PHASE 1s - PULL WORKOUT

 

This is a Phase 1 for a Pull Day

Workout:

Lat pull downs 12,10,8*

Barbell bent over rows 12,10,8

ISO back row machine 12,10,8*

Prone rear DB shoulder flys 20,15,10

Seated alternating DB bicep curls 15,12,10

Ez bar preacher curls 15,12,10*

 

Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps.

 

 

WORKOUT 4

 

In pairs complete 100 Reps on each exercise

YOU GO I GO!

 

WORKOUT:

Pull ups

Bench press @80kg

Burpee’s

Kettlebell swings @20kg

Barbell squats @100kg 

Barbell Military press @50kg

Ghds / T2B

 

TIME CAP: 40MIN

 

 

WORKOUT 5

 

Phase 1

30-20-10

Assault bike / Ski erg 

Toes to bar 

3 mins rest 

 

Phase 2

5 rounds

300m run 

30 butterfly sit ups

20 burpee’s 

15 pull ups 

10 BB clean and press @50kg