Superset: Push Ups + Weighted Dips
Flat Bench Press
Superset: Pushdowns + French Press
Rower, 5000m
Treadmill, 5km
Bike, cool down
B (Shoulders and Biceps, cardio)
Power Clean
Superset: Lateral Raises + Machine Shoulder Press
Superset: Hammer curls + Barbell Curls
Intervals: Hill Sprints
Stairmaster, 20-30 minutes, rolling hills
C (Legs and Back)
Superset: Leg Press + Squat
Stiff legged deadlift
Superset: Pullovers + Chins
Reverse Grip Pulldowns
Stepper, 15-20 minutes
Plyometric Box side jumps (3 x 50)
Treadmill, 2km fast
Sets and Reps:
Complete 3-4 sets of 25-50 reps.
Recovery Time Between sets:
Allow no more than 90 seconds between sets
Theory:
Combine weights and cardio training to develop a lean and strong physique, with superb fitness and conditioning. Not for the faint hearted, but a superb weekly cycle to get you into shape, fast.
Nutrition Tips:
Fitness training like this requires a lot of good quality calories, without them you will not be able to complete the necessary workload.
Please remember if
you are not sure how
to do an excercise,
then please speak to one of our fully
qualified members of staff who will be more than happy to help
you.
