12th April - 1st May

Tuesday 13th April

 

3-4 sets:

10- 15 Db bench press 31X1

10- 15 DB bent over row 31X1

Rest 1-2 mins

 

3-4 sets:

10 Supinated ring rows 31X1

45 secs Forearm side plank with rotations

Rest 1-2 mins

 

3-4 sets:

40 secs Weighted wall sits

10-15 Diamond press-ups 2111

10-15 Lateral shoulder raises 2111

Rest 1 -2 mins

 

4RNFT:

5-8 DB Jefferson curls

20 Russian twists

8-10 strict T2B

 

Saturday 17th April

 

3-4 sets:

8-10 DB Muscle clean

8-10 DB Strict press

10-15 v-ups

Rest 1-2 mins

 

3-4 sets:

10 Pull-ups

10-15 Lat pulldown

20 Rear delt flies

Rest 1 – 2 mins

 

3-4 sets:

15 DB Seated bicep curl

15 Db Standing high pull

Rest 1 – 2 mins

 

4RNFT:

10 bird dog each side

20 Sec hanging L-sit

5 plank walkouts

 

Tuesday 20th April

 

3-4 sets:

12 DB Death march @ light

10 DB FR Lunges @ heavy

12 DB Hang muscle cleans @ same as lunges

Rest 1-2 mins

 

3-4 sets:

10-15 Cable chest flies

10-15 Lat pulldown

10-15 Lu raises

Rest 1 – 2 mins

 

3-4 sets:

10 Alternating single arm ring roll-outs

15 Ring face pulls

15 Ring bicep curls

Rest 1 – 2 mins

 

Tabata:

Russian twists

Lying flutter kicks

 

Tuesday 27th April

 

3-4 sets:

12 DB Jefferson curls @ light

10 DB OH Lunges @ same as curls

30 seconds max effort Reverse hypers

Rest 1-2 mins

 

3-4 sets:

10-15 Seated Arnold press @ light

10-15 Prone DB rows

30 secs WB push-press throws for max-height

Rest 1 – 2 mins

 

3-4 sets:

10 Single arm rotating ring-rows per side

10-12 Ring dips w/turnout @ top

2-3 Wall-walks

Rest 1 – 2 mins

 

3-4 sets:

10 Floor humps

10 Squat thrusts

10 Crossbody v-ups

rest 1 minute

 

Saturday 1st May

 

3-4 sets:

20 Alternating side lunges (foot lands straight)

12 Dual DB Russian swings @ heavy

20 DB sumo DL @ same as swings

Rest 1-2 mins

 

3-4 sets:

15 Reverse hypers @ light

100-meters D-ball / goblet / FR carry

Rest 2 mins

 

3-4 sets:

10 DB sotts press in 1/4 squat @ light

10 Cable wood chops per side

10-15 GHD sit-ups

Rest 1 – 2 mins

 

3-4 sets:

30 seconds max cable curls

rest 30 seconds

30 seconds max cable tricep extensions

rest 1 minute