Categorized as: Workouts and daily diet

Sundays Legs workout

5 minutes hip mobility to warm up

 

A1 Smith Machine Squats build up to a hard set of 8 (100kg) then perform a back off set 90kgx12

B1 Vertical Leg Press 3 x 10-12 140kg last set preform a drop set to failure

C1 DB Lunges 3 x 10 each leg 16kg ( pause in bottom position)

D1 Leg extension 3×12-15 80kg straight into D2 Seated leg curl 3×8 (dropset on each to failure on last set)

E1 Straight leg Deadlift 3×12-15 60kg (slow negatives)

D1 Seated calf raise 3×8 50kg

D2 Seated toe press 3 x15 120kg Hold and squeeze each set

 

Hip flexor and glute stretch to finish.

Shoulders (chest) Workout

Todays workout

 

A1 Seated Military Press ( build up to a 5 rep max) then perform a back off set

Bar x10

40×8

60×4

70×3

80×1

82.5 x5 / 70×8

B1 Seated DB Shoulder Press 30kg 3×8

 

Perform as a tri-set with perfect form

C1 Plate front raise x10-12

C2 wide upwright row x12-15

C3 Seated lat raise x20-25

 

repeat 3 times

 

DB Reverse fly (run the rack) start with a weight you can hit 10-12 reps with then work down the rack

14kg,12kg,10kg,8kg,6kg,4kg

 

Low cable chest fly 4 x 12

 

30 mins steady state cardio to finish