Monday 14th - Sunday 20th December 2020

Tuesday 15th December

 

3 sets:

10 Dead bugs

20- 30 secs Ring support holds

30 secs Plank march

 

3-4 sets:

8- 10 Split hold strict DB shoulder press e/side

5- 8 Strict Chin ups 31X1

8- 10 Single leg crossbody DB romain deadlift

Rest 1 – 2 mins

 

3-4 sets

10 – 15 Flat bench Db Neutral grip press

10 – 15 DB Bent over rows

10- 15 EZ bar bicep curls

Rest 1 – 2 mins

 

3-4 sets:

8- 10 strict T2 rings

3-5 wall walks

Max reps press ups 52X2

 

Saturday 19th December

 

3-4 sets:

10 – 12 Seated BB Z press

10- 12 BB bent over rows

10-15 DB side bends

Rest 1 – 2 mins

 

3-4 sets:

10 Close grip bench press 31X1

10 DB Prawn Rows 21X1

10 Db Rear delt flies

Rest 1 -2 mins

 

3-4 Sets:

15-20 Press ups

15 Close grip Lat Pull Down

30 – 40 secs Weighted Forearm plank hold

Rest 1 – 2 mins

 

3-4 Sets:

12 BB Over reverse lunges

15- 20 Rope tricep pull downs

15- 20 GHD sit ups

Rest 1-2 mins