THE WORKOUTS
MONDAY UPPER:
stairmaster – 20 mins
seated row – 9 reps X 4
SUPERSET lat pull down – 8 reps into bent over flyes – 8 reps. 4 supersets
straight arm pull downs – 10 reps X 3
SUPERSET seated cable pull downs- 8-10 reps into face pulls 8-10 reps. 4 supersets
SUPERSET tricep push downs – 9 reps into single arm cable bicep curls – 7 reps per arm. 4 supersets
ABS – 30 secs per exercise, 4 rounds
reverse plank toe taps/opposite foot to hand crunch/oblique dips
TUESDAY LOWER
stairmaster 10 mins warm up
hip thrusts – 10 reps X 10 sets
constant tension box squats – 8-10 reps X 5
Bulgarian split squats – 8 per leg X 4
leg press – 10 reps X 4
WEDNESDAY UPPER
sprints – 20 secs on/10 secs off for 10 mins
TRISET shoulder press – 9 reps into lateral raises – 9 reps into military press – 9 reps. 3 trisets
cable front raises – 10 reps X 4
single arm rear delt flyes – 7 reps per arm X 3
SUPERSET close stance press ups – 7 reps into hammer curls – 10 reps. 4 supersets
THURSDAY CARDIO
stairmaster – 30 mins. 1 min walk, 1 min lunge
SATURDAY LOWER
SUPERSET lateral leg lifts – 8 per leg into elevated heels squats – 10 reps. 4 supersets
barbell static lunges with elevated front foot – 8 reps per leg X 4
barbell squat jumps – 12 reps X 3
SUPERSET cross legged glute bridges – 8 per leg into barbell glute bridges – 10 reps. 4 supersets
DROPSET sumo squats with dumbbell – 8 reps heaviest, 12 reps medium weight into 15 reps lightest weight. 3 drop sets
body weight walking lunges – 50 reps X 2
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Tintagel House, 92 Albert Embankment, Lambeth, London, SE1 7TY
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