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Week 4

Day 1


Exercise Reps Sets Rest Notes

12 Reps

4 Sets

90 seconds

Alternative to free standing back squats, do

smith machine or machine assisted squats

10 Reps Each Leg

3 Sets

90 seconds

Bodyweight is an option if you don't feel comfortable

with a barbell

12 Reps

Last set AMRAP

3 Sets

45 Seconds

AMRAP - As Many As Possible

12 Reps

Last Set Complete As Many As Possible

3 Sets

45 Seconds

Alternatively complete seated machine

hamstring curls

12 reps

3 Dropsets

60 seconds

After the 24 reps.

* drop set = drop weight by 50% and complete another 12

reps after the first 12 reps of each set

30 Reps

3 Sets

45 seconds

10 reps each toes pointed eachdirection, 10 straight,

10 pointed in, 10 pointed out.


Day 2

Exercise Reps Sets Rest Notes

15 Reps

3 Sets

45 Seconds

Focus on getting extension in the elbow

to emphasise the tricep "squeeze"

10 reps each arm

3 Sets

45 Seconds

Strict form, minimse swinging.

12 reps on each

3 Sets

45 Seconds

Super set - 2 back to back exercises, rest after completing

both.

12 reps on each arm

3 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

25 Minutes

1 Sets

N/A

Moderate Intensity, No Rest.


Day 3

Exercise Reps Sets Rest Notes

12 Reps

3 Sets

60 Seconds

Aim to get the barbell to touch your chest on each rep

12 reps each

exercise

3 Sets

45 Seconds

Super set - 2 back to back exercises, rest after completing

both.

15 reps

3 Sets

45 Seconds

Keep elbows high throughout the entire movement

12 Reps

3 Dropsets

45 Seconds

* drop set = drop weight by 50% and complete another 12

reps after the first 12 reps of each set

12 Reps

3 Drop Sets

45 Seconds

* drop set = drop weight by 50% and complete another 12

reps after the first 12 reps of each set

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

Exercise Reps Sets Rest Notes

10 Reps, last set AMRAP

3 Sets

60 seconds

Overhand Wide Grip

12 Reps

3 Sets

45 Seconds

Focus on 2 second squeeze at

the bottom of each rep

12 Reps

3 Sets

45 Seconds

Overhand Grip, Just outside

shoulder width

12 Reps

3 Sets

45 Seconds

Alternatively incline chest press machine

12 Reps

3 Drop Sets

45 Seconds

* drop set = drop weight by 50% and complete another 12

reps after the first 12 reps of each set

20 Reps

3 Sets

45 Seconds

*

25 Minutes

1 Sets

N/A

Moderate Intensity, No Rest.


Day 5

Exercise Reps Sets Rest Notes

8 Reps

4 Sets

60 Seconds

Conventional or Sumo

Based on preference

10 Reps

3 Sets

45 seconds

If you dont want to use a bench or stepper

just complete from the floor.

10 Reps each leg

3 Sets

45 Seconds

Progress height before weight e.g. go from a stepper

to a box.

10 Reps each leg

3 Sets

45 Seconds

10 reps on 1 leg, before swapping to the other leg

12 Reps

3 Dropsets

45 Seconds

* drop set = drop weight by 50% and complete another 12

reps after the first 12 reps of each set

15 Reps each side

3 Sets

30 Seconds

*

15 Reps

3 Sets

30 Seconds

*


5 Sessions + 5 x 30 min Cardio Sessions External To Exercise Program.