Day 1
13/05/2018Monday
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
2-3 | 10-12 | 28 | A1. Squat Machine |
Lying Leg Curl (Hamstrings) |
2-3 | 10-12 | 14 | A2. Leg Curl |
Chin Up Variations |
2-3 | 10-12 | 42.5 | B1. Chin Up Neutral Grip |
Incline Alternating Dumbell Chest Press |
2-3 | 10-12 | 14 | B2. Chest Press Machine |
Split Squat |
2-3 | 10-12 | 4 | C1. Dumbell Split Squat |
Fitball Rollouts (Wheelbarrow) |
2-3 | 8-12 | C2. Fitball rollout |
|
Overhead Tricep Extension |
2-3 | 12-15 | C3. Overhead Tricep Extensions |
Day 2
13/05/2018Friday
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Leg Press |
10-12 | 2-3 | 36 | A1. Leg Press |
Seated Row’s |
2-3 | 10-12 | 18 | A2. Seated Row |
Barbell Floor Hip Thruster |
2-3 | 15-20 | 6 | B1. Hip Thrust Dumbell |
Seated Dumbbell Shoulder Press |
2-3 | 10-12 | 3 | B2. Shoulder Dumbell Press |
Standing Calve Raise |
2-3 | 10-15 | 9 | C1. Calf Raises |
Lat Pulldown |
2-3 | 10-12 | 23 | C2. Lat Pulldown Supinated Grip |
Standing Barbell Curl |
2-3 | 10-12 | 3 | C3. Standing Bicep Curl Dumbells |