Monday:
Deadlift: 10x60Kg, 8x140kg, 5x180kg, 10x140kg
Clean & Press: Either 65Kg log 1-5 reps 4 sets or 50Kg Olympic bar 8 reps x 4 sets
2 or 3 variations of bicep exercise 8 or 12 sets
Tuesday:
Run in the park, 25min hilly terrain with some burst up hill.
Wednesday:
Dumbell Press 10x10kg (a side), 5x30kg, 5x28kg, 5x28kg, 5x28kg
Incline Press ( bodyweight toes raised on bench ) x 4 sets 10-6 reps
Wrestling Drill with medicine ball, like a pressup but on hand on ball alternating sides. 4 sets x 8 reps
Pec dec 50kg 4 sets or cable crossovers
Triceps 2 exercises: ez-bar extentions on back and dumbell overhead maybe tricep extentions with cable.
Thursday:
Squat 12x60Kg, 12x100Kg, 6x120Kg, 6x120Kg, 6x120Kg, 6x120kg
Front Squat 4 sets of 80kg 6-8 reps
Hamstrings machine 4 sets weight = 9, 5 or 6 reps
Calf raises with about 220kg (whole stack), 4 sets maybe 3 lower partial, 3 upper partial and 3 full range reps.
Friday or Saturday:
Widegrip pullups (infront of neck) 12x bodyweight(12.5st), 6x bodyweight, 4x bodyweight
2 pull back exercises (4 sets) 1 more Pulldown exercise (4 sets)
Either 4 sets of widegrip bench or 4 sets of bent over lateral raises & 4 sets of 45degree bent of lateral raises.
3 sets of sittup using machine.
3 sets of oblique twists using machine.
I generally eat meat, carbs and veg 3 times a day and then have oats before bed. Drink: little orange juice with hot water.
Deadlift: 10x60Kg, 8x140kg, 5x180kg, 10x140kg
Clean & Press: Either 65Kg log 1-5 reps 4 sets or 50Kg Olympic bar 8 reps x 4 sets
2 or 3 variations of bicep exercise 8 or 12 sets
Tuesday:
Run in the park, 25min hilly terrain with some burst up hill.
Wednesday:
Dumbell Press 10x10kg (a side), 5x30kg, 5x28kg, 5x28kg, 5x28kg
Incline Press ( bodyweight toes raised on bench ) x 4 sets 10-6 reps
Wrestling Drill with medicine ball, like a pressup but on hand on ball alternating sides. 4 sets x 8 reps
Pec dec 50kg 4 sets or cable crossovers
Triceps 2 exercises: ez-bar extentions on back and dumbell overhead maybe tricep extentions with cable.
Thursday:
Squat 12x60Kg, 12x100Kg, 6x120Kg, 6x120Kg, 6x120Kg, 6x120kg
Front Squat 4 sets of 80kg 6-8 reps
Hamstrings machine 4 sets weight = 9, 5 or 6 reps
Calf raises with about 220kg (whole stack), 4 sets maybe 3 lower partial, 3 upper partial and 3 full range reps.
Friday or Saturday:
Widegrip pullups (infront of neck) 12x bodyweight(12.5st), 6x bodyweight, 4x bodyweight
2 pull back exercises (4 sets) 1 more Pulldown exercise (4 sets)
Either 4 sets of widegrip bench or 4 sets of bent over lateral raises & 4 sets of 45degree bent of lateral raises.
3 sets of sittup using machine.
3 sets of oblique twists using machine.
I generally eat meat, carbs and veg 3 times a day and then have oats before bed. Drink: little orange juice with hot water.
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