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DISCIPLINE
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Session 1
- SQUAT
4×20 – 40% OF 1 RM
TRAINING VIDEO - LEG PRESS
4×20
TRAINING VIDEO - LEG EXTENSION
3 SETS OF 20 REPS
TRAINING VIDEO - BICEP CURL
4×20 – 40% OF 1 RM
TRAINING VIDEO - CRUNCHES
2×40
TRAINING VIDEO
- SQUAT
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SEsSiOn 2
- BENCH PRESS
4×20 – 40% OF 1 RM
TRAINING VIDEO
- CHEST FLYS
4×20
TRAINING VIDEO - SEATED PRESS
4×20
TRAINING VIDEO - HAMSTRING CURL
4×20 – 40% OF 1 RM
TRAINING VIDEO - HANGING KNEES – WEIGHTED
4×10 + 2KG
TRAINING VIDEO
- BENCH PRESS
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SESsioN 3
- DEADLIFT
4×20 – 40% OF 1 RM
TRAINING VIDEO
- BENT OVER ROW
4×20
TRAINING VIDEO - PULL DOWN CLOSE GRIP
4×20
TRAINING VIDEO - TRICEP PUSH
4×20 – 40% OF 1 RM
TRAINING VIDEO - ROPE CRUNCH
4×20 + 40%
TRAINING VIDEO
- DEADLIFT
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SESSION 4
- SHOULDER PRESS
4×20 – 40% OF 1 RM
TRAINING VIDEO - SIDE RAISES
4×20
TRAINING VIDEO - FRONT RAISE
4×20
TRAINING VIDEO - CALF RAISES
4×20 – 40% OF 1 RM
TRAINING VIDEO - CANOES
4×20 + 40%
TRAINING VIDEO
- SHOULDER PRESS
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.
SHAPE AND ISOLATE PHASES USE WEIGHT FROM WEEK 1 TO 2 OR 40%
THIS WILL BURN!