workout week
monday
sledd 3 x arms in and out 30kg
core - ab workout + kettle bell swings
cardio - 10 mins x bike, row, elliptical
15 up and downs
10 plank w weight transfer (reach over for dumbell each side)
10 up and overs
10 russian twists
10 in and out
10 flutter kicks
tuesday
bulgarian split squat glute focused 2 x 10-12 set 1: 4kg dumbbells set 2: body
weight (hinge forward and lean back when going down and lunge forward on up,
knee doesn’t pass toes ie at right angle in squat- less knee flexion)
sumo squats 4 x 8-6 10kg dumbell (glute focused goblet squat) wide stance
and toes pointed out and hinged back, knees don’t go past toes ie knees at right
angle and don’t arch back- nuetral spine) CHIN TUCKED AND LOOK DOWN,
keep dumbell close to u is between legs when going down)
hip thrust machine 4 x 10 + 10 kas glute bridges + 10 second hold
leg press machine 4 x 10-12 set 1+2: both 32kg set 3+4 single leg 27kg (heel
of one and tip toes of other foot- instead of calf press)
workout week 1
wedneday
REST DAY!
thursday
bulgarian split squat w dumbells quad focused 2 x 10-12 set 1: 4kg dumbbells
set 2: body weight (narrower stance, knee passed infront of toes in squat-
more knee flexion, body upright ie back nuetral)
elevated dumbell goblet squat 4 x 6-8 10kg dumbell (elbows tucked in, keep
weight close to body and chin down, narrow stance elavated on plates, toes
pointed straight ahead, keep back straight and don’t lean ie hinge forward jus do
DOWN and flex knees so they go past toes)
hack squat (no weights) feet up 4 x 6-8
leg extension machine 18kg
friday PUSH
push day: chest and triceps
converging chest press 3 x 8-10 (hands on bar not wide ie closer to end of the
bar, elbows not flared out and push chest out, scoot bum forward and press w
your palm and not w knuckles gripped around the handle)
converging shoulder press 3 x 8-10 (tuck elbows in at 45 degree angle,
bicep curl machine 3 x 8-10 (bring seat up so your not hunching over and
armpits above the padding, keep wrist straight while bringing bar up and keep
back straight)
assisted dip 3 x 8-10
workout week 2
saturday
RDL 4 x 6-8 15 kg bar keep bar in touch w legs while going down, bend knees
SLIGHTLY cus im tall then keep in place and don’t move them and jus hinge
outwards while back remains straight
hip thrust machine no weights 4x 10 + 10 kas glute bridges + 10 second hold
lying leg press machine (no weights) 4 x 6-8 feet high up and narrow - glutes,
feet closer to u and narrow - qauds, wide legs - adductors
hip abduction machine 4 x 10-12 32kg lean forward
sunday PULL
pull day: back and biceps
triceps extension machine 3 x 8-10 (bring seat up so your not hunching over and
armpits above the padding, and slowly extend arm fully out)
back: seated row 3 x 8-10 set 1+2 narrow grip elbows close set 3+4 wide
grip elbows wide (dont take chest off the pad when rowing back, adjust seat up
so chest is against padding - top of padding inline w nipple line, close grip
elbows tucked = lats, wide grip elbows flared - upper back ie traps)
lat pull down set 3 x 8-10 set 1+2 narrow prone hands set 3+4 wide grip
supine hands
assisted pull up 3 x 8-10 27kg
workout week 3
