exerciseprogramphase2
Day 1 Legs + Abs
| Exercise | Reps | Sets | Rest | Notes |
|
|
15 Reps |
4 Sets |
90 seconds |
Alternative to free standing back squats, do smith machine or machine assisted squats |
|
20 Reps Each Leg |
3 Sets |
90 seconds |
Bodyweight is an option if you don't feel comfortable with a barbell |
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|
|
20 Reps + 20 Air Squats |
3 Sets |
45 Seconds |
Leg extensions immediately followed by body weight squats |
|
15 Reps |
4 Sets |
45 Seconds |
Focus on hamstring stretch through the lowering phase and glute squeeze at the top. |
|
|
|
20 reps + 10 each leg walking lunges |
3 Supersets |
45 seconds |
Leg press followed immediately by walking lunges, use dumbbells or bodyweight |
|
20 Reps |
3 Sets |
45 seconds |
2 second pause at the top of each rep. |
|
|
20 reps |
3 Sets |
45 seconds |
Straight leg raises if possible, |
Day 2 Shoulders + Arms + HIIT
| Exercise | Reps | Sets | Rest | 15 |
|
12 Reps |
4 Sets |
45 Seconds |
Focus on a full range of movement, pushing the bar from your chest all the way over the top of your head |
|
|
|
15 Reps On Each |
4 Sets |
45 Seconds |
Strict form, minimse swinging. |
|
15 Reps On Each |
4 Sets |
45 Seconds |
Keep elbows strict to your side, focus on the muscle contraction less emphasis on the weight and more on the squeeze |
|
|
12 Reps On Each |
4 Sets |
45 seconds |
Super set - 2 back to back exercises, rest after completing both. |
|
|
Until Failure |
3 Sets |
45 Seconds |
Complete as many as possible each set |
|
|
Seated Bike HIIT |
10 Minutes |
30 Seconds FAST 30 Seconds SLOW |
n/a |
FAST - Aim for RPM Over 100 SLOW- Aim for between 60-70. Resistance Level will vary depending on bike brand gym to gym. Assess and find a moderate-high resistance maintain the level you select for the full 10 minutes |
Day 3 Legs + Abs
| Exercise | Reps | Sets | Rest | Notes |
|
10 Reps |
4 Sets |
90 Seconds |
Conventional or Sumo Stance |
|
|
12 Reps Each Leg |
4 Sets |
45 Seconds |
Back to back between legs, rest after each set. |
|
|
12 Reps |
4 Sets |
45 Seconds |
Control lowering portion of the movement foe 3 seconds down. |
|
|
|
12 Reps each leg |
4 Supersets |
45 Seconds |
* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set |
|
12 Reps |
4 Sets |
45 Seconds |
Last set complete as many reps as possible |
|
|
As long as possible |
3 Sets |
30 seconds |
* |
|
|
As Long As Possible |
3 Sets |
10 seconds between swapping sides 30 seconds between sets |
* |
Day 4 Chest + Back
| Exercise | Reps | Sets | Rest | Notes |
|
20 Reps |
3 Sets |
60 seconds |
Focus on keeping shoulder blades tight through the contracting (squeeze) portion of the movement. |
|
|
12 Reps |
3 Sets |
45 Seconds |
Focus on 2 second squeeze at the bottom of each rep |
|
|
12 Reps |
3 Sets |
45 Seconds |
Alternatively utilise dumbbells forthe same movement. |
|
|
12 Reps on each |
3 Sets |
45 Seconds |
Back to Back Sets, Complete as many hex presses as possible on last set |
|
|
10 + 10 Reps |
3 Sets |
45 Seconds |
Initial 10 reps overhand grip followed immediately by 10 reps with an underhand grip on the bar |
|
|
Until Failure |
3 Sets |
60 Seconds |
Complete both exercises back to back. alternatives to pull ups include assisted pull ups or trx rows |
|
|
6 Minutes |
20 seconds |
10 Seconds |
Maximum Intensity |
Day 5 Full Body + HIIT
| Exercise | Reps | Sets | Rest | 5 |
|
Circuit 1 Medicine Ball Slams Kettlebell Swings Burpees Medicine Ball Squats |
20 Reps |
5 Sets |
90 Seconds after each round |
Complete each exercise back to back rest after each round. |
|
Circuit 2 Dumbbell Overhead Press Dumbbell Bent Over Row Dumbbell Reverse Lunges Push Ups |
20 Reps |
5 Sets |
90 Seconds after each round |
Complete each exercise back to back rest after each round. |
|
Circuit 3 Bicycle Crunches Lying Leg Raises Side Plank (each side) Plank Hold |
30 seconds on each exercise |
5 Sets |
90 Seconds after each round |
Complete each exercise back to back rest after each round. |
|
Seated Bike HIIT or |
30 seconds On 30 Seconds Off |
10 Minutes |
n/a |
FAST - Aim for RPM Over 100 SLOW- Aim for between 60-70. Resistance Level will vary depending on bike brand gym to gym. Assess and find a moderate-high resistance maintain the level you select for the full 10 minutes. If you do treadmill sprints complete 30 seconds at max effort sprint followed by 30 seconds standing on the sides of the treadmill resting. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|
Day 1 |
Day 2 |
Day 3 |
REST |
Day 4 |
Day 5 |
REST |