Week 8 Training Plan

• DISCIPLINE

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• Session 1

  • SQUATS –
    HAMSTRING CURL
    
  • CHEST PRESS –
    BICEP CURL
  • PULL DOWN WIDE –
    TRICEP PUSH
  • STEP UPS
    – CRUNCHES
  • 40-50% OF 1 RM
    15 REPS 3 SETS
• SEsSiOn 2

  • LEG PRESS –
    SHOULDER PRESS
  • CHEST FLY –
    UPRIGHT ROW
    
  • PULL DOWN CLOSE –
    FRONT RAISED
    
  • WALKING – LUNGES –
    CANOES
    
  • 40-50% OF 1 RM
    15 REPS 3 SETS
    
• SESsioN 3

  • DEADLIFT –
    SIDE RAISES
  • INCLINE FLYS –
    BICEP CURLS
    
  • STEP UPS –
    FACE PULLS
  • LEG EXTENSION –
    ROPE CRUNCHES
    
  • R40-50% OF 1 RM
    15 REPS 3 SETS
• SESSION 4

  • LUNGES (BAR) –
    REAR DELTS
    
  • DECLINE FLYS –
    CALF RAISES
  • BENT OVER ROW –
    TRICEP PUSH DOWN
    
  • HAMSTRING CURLS –
    HANGING KNEES
    
  • 40-50% OF 1 RM
    15 REPS
    

SUPER SETS CIRCUIT STYLE

NO REST BETWEEN UPPER AND LOWER BODY EXERCISE

2 MINUTE REST BETWEEN SUPER SETS

THIS WILL HURT!