A1 & A2 Execises
07/10/20228 Week Transformation Program
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Front Barbell Split Squat |
3 | 10-12 | Record your weight. Rest for 60 Seconds, Move onto next exercise |
|
Chin Ups |
3 | 10-12 | You can use a band for assistance, or in the 24 hour gym use the assisted chin up machine. Rest for 60 seconds go back to first exercise |
B1 & B2 Exercise
07/10/20228 Week Transformation Program
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Dumbbell Romanian Deadlift (RDL) |
3 | 10-12 | Record your weight. Rest for 60 Seconds, Move onto next exercise |
|
Incline Alternating Dumbell Chest Press |
3 | 10-12 | Record your weight. Do this incline press at approx 60 degrees. Rest for 60 seconds go back to first exercise |
C1 through to C4
07/10/20228 Week Transformation Program
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Floor Hip Thruster |
3 | 15-20 | Record your weight. This can be done elevated on a bench or replaced with dumbells instead of a barbell. Rest for 60 seconds. Move onto next exercise |
|
Push up |
3 | 10-12 | This can be done from an incline maybe from a step or the barbell. Focus on technique - we are aiming for a narrow grip push up. Rest for 60 Seconds. Move onto next exercise |
|
Prone Row |
3 | 12-12 | Record your weight. Rest for 60 seconds . Move onto next exercise |
|
Dumbbell Pullover Options |
3 | 10-12 | Record your weight. Rest for 60 seconds and go to next exercise. Start from C1 again and go through 2 more times |