| Legs – day 1: quads, pressing and biceps | |||||
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Barbell front squat with heels elevated | 3-4 | 6 | 42×0 | 2min |
| B1 | Dumbbell Bulgarian split squat | 3-4 | 6 each side | 31×0 | 10 sec |
| C1 | Barbell incline 45 degree bench press | 3-4 | 8-10 | Dynamic | 2min |
| C2 | Standing single dumbbell press – bench support | 3-4 | 6-8 | 31×1 | 1min |
| D1 | Preacher dumbbell curl | 3-4 | 6-8 | 31×1 | Rest 10sec |
| Pulling – day 2: back, hamstrings and triceps | |||||
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Barbell deadlift | 3-4 | 6 | 41×0 | 2min |
| B1 | Chin – up shoulder width supinated | 3-4 | 6 | 31×0 | 2min |
| C1 | Dorian row | 3-4 | 6 | 31×1 | 10 sec |
| C2 | One arm dumbbell row | 3-4 | 8 | 31×1 | 2min |
| D1 | Parallel dip | 3-4 | 6-8 | 31×1 | Rest 10sec |
| D2 | Close grip skull crusher | 3-4 | 6-8 | 31×1 | Rest 2min |
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Parallel Bar Tricep Dips
TricepDips Targets: Shoulder Depressors and Stabilisers, Shoulders, Chest, Triceps Start by pushing up and away from the bar which will have you engage your lats and shoulder depressors. You should feel a flare under your armpits. Engage only your elbow as you lower so that you do not shrug your shoulders and lose shoulder […]
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Deadlift
Deadlift Targets: Full Body, Particularly back and Glutes 1. Lift the bar and grip it strong without leaning back but focus on extending your spine and also flaring your lats and shoulders. 2. Focus your weight through your heels and activate your knees or the inside of your thighs, known as the vastus medialis muscle. 3. Keep […]
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Front Squat
FrontSquat Targets: Full body, Quadriceps Feet shoulder width apart slightly turned out. Engage quadriceps by flexing knee. Keep weight planted through the heel and then initiate the hips. Breathe in slowly on descent. Keep head/ spine neutral. Drive up through the heels engaging quads, gluteals, and abdominals whilst lifting the chest and breathing out. […]
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Bulgarian Squat
BulgSplitSquat The key difference with a bulgarian split squat is the rear leg is at rest which reduces the stabilisation portion and allows for greater force and velocity. Targets: Entire lower body, abdominals, lower back, rhomboids Stand tall with your back leg raised on a bench and ensure you can still have your hips […]
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Dumbbell Incline Press
DBIncPress Set the bench to 1 notch up from flat. Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench so that the Dumbbells are straight above your shoulders. If you have not been shown this or uncomfortable with this, get help with a PUSH_ […]
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One Arm Preacher Curl
Seated1ArmPreacher StandDBPreacherCurl Targets: Biceps Using one arm you can use either a preacher curl machine, or stand and use a incline bench. Keep the wrist cocked (extended to reduce the input of the forearms and further isolate the biceps as this is a great concentrated isolation exercise for hypertrophy)
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Barbell Skull Crusher
BBSkullCrusher Targets: Triceps Lying on back with neutral spine have bar handed to you by spotter. Keep elbows in at 90 degree’s and ensure elbows remain directly above shoulders. Bend at the elbow toward the top of the forehead. Breathe in on way down. Breathe out and keep elbows tight on way back up […]
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1 Arm Dumbbell Row
1ArmDBProneRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps, thoracic mobility Place weight through heels, draw in navel, activate knees and then bend forward from the hip whilst maintaining neutral spine as you fall forward from the shoulders and rest your ‘free’ arm along the top of the bench and then your head on […]
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Dorian Row
DorianRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps Place weight through heels, draw in navel, activate knees and then bend forward from the hip whilst maintaining neutral spine until your hands are positioned at the knee. Keep your body solid and strong and activate your elbows to create the pulling motion in […]