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DISCIPLINE
-
Session 1
- SQUAT
6×6 – 70% OF 1 RM
TRAINING VIDEO
- LEG PRESS
4 SETS OF 8-12 REPS + 10%
TRAINING VIDEO - STEP UPS
3 SETS OF 20 REPS
TRAINING VIDEO - BICEP CURL
6×6 – 70% OF 1 RM
TRAINING VIDEO - CRUNCHES
4×40
TRAINING VIDEO
- SQUAT
-
SEsSiOn 2
- BENCH PRESS
6×6 – 70% OF 1 RM
TRAINING VIDEO
- INCLINE CHEST FLYS
4 SETS OF 8-12 REPS + 10%
TRAINING VIDEO
- PEC DEC
3 SETS OF 20 REPS +10%
TRAINING VIDEO
- HAMSTRING CURL
6×6 – 70% OF 1 RM
TRAINING VIDEO
- HANGING KNEES – WEIGHTED
4×10 + 2KG
TRAINING VIDEO
- BENCH PRESS
-
SESsioN 3
- DEADLIFT
6×6 – 70% OF 1 RM
TRAINING VIDEO
- 1 ARM ROW
4 SETS OF 8-12 REPS + 5%
TRAINING VIDEO
- SEATED ROW
3 SETS OF 20 REPS
TRAINING VIDEO - TRICEP PUSH
6×6 – 70% OF 1 RM
TRAINING VIDEO
- ROPE CRUNCH
4×20 + 30%
TRAINING VIDEO
- DEADLIFT
-
SESSION 4
- SHOULDER PRESS
6×6 – 70% OF 1 RM
TRAINING VIDEO
- REAR DELTS
3 SETS OF 8-12 REPS
TRAINING VIDEO - FACE PULLS
3 SETS OF 20 REPS + 10%
TRAINING VIDEO
- CALF RAISES
6×6 – 70% OF 1 RM
TRAINING VIDEO
- CANOES
4×20 + 30%
TRAINING VIDEO
- SHOULDER PRESS
-
PHASE
- BUILD
- SHAPE
- ISOLATE
- ABS
- BUILD
-
REP TEMPO
- 2 / 0 / 1
- 4 / 0 / 2
- 1 / 0 / 1
- 2 / 0 / 2
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SETS
- 6 x 6
- 4 x (8 – 12)
- 3 x 20
- 4 x 20
-
REST PERIOD
- 60 seconds
- 90 seconds
- 60 seconds
- 30 seconds
- 60 seconds
Remember to take 30g of waxy maize and 30g of protein during or after your workout. This has been factored into your diet plan for the week.