Chest / Shoulders
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Bench Press |
3 | 10 | Keep your back flat against the bench. |
|
Dumbbell Incline Press |
3 | 10 | Incline Bench or on Incline Press Machine |
|
Dumbbell Pullover Options |
4 | 8 | (Dumbbell Lateral Fly!) |
|
4 Point Cable Fly |
4 | 8 | Rear Fly Machine |
|
Bench Tricep Extension |
3 | 12 | Either Bench or Cable Tricep Extensions |
|
1/2 knealing press |
1 | 15 | Tricep Push Up - Use your knees if you must. (Thumbs touching). |
Back Day
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Lat Pulldown |
4 | 8 | ||
Chin Ups |
3 | 8 - 12 | ||
Pull Ups |
3 | 8 - 12 | ||
Cable Rows |
4 | 8 | ||
Straight Arm Pulldowns |
4 | 8 | (Underhand Pull Down Machine) |
|
One Leg Calf Raise |
Use both legs, Calf Raise Machine. |
|||
Legs & Abs
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Flexion and Extension Exercise |
4 | 12 | Leg Extensions on Machine |
|
Lying Leg Curl (Hamstrings) |
4 | 8 | Hamstring Curl Machine |
|
Split Squat |
4 | 8 | Split Squat, Like a lunge - Using Smith Bar. |
|
Barbell Squat |
3 | 8 | Breathe in, strong core for each rep. |
|
|
One Leg Calf Raise |
Both Legs - Use Machine |
|||
Moderate Cardio Workout |
800m - 1km on the bike or treadmill at a moderate intensity. |
Olympic Day
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Military Press |
3 | 6 | (Full Clean and Press overhead and back to the ground) |
|
Barbell Power Clean |
3 | 6 | Up the weight from last exercise. |
|
Deadlift |
3 | 8 | Up the weight from last exercise. |
|
At Home Pressing and Abdominal Work |
1 | 30sec | Leg Extension Hold. |