30-1-18

Pull


A1. Weighted Pull Ups

5 sets

5 reps

B1. Single Arm Machine Row

3 sets

10 reps Each Arm

C1. Lat Pull Down

3 sets

10 reps 

D1. High Row Cables

3 sets

10 reps

E1. Lat Pull Thru

3 sets

10 reps 

F1. Cable Shrugs

3 sets

10 reps

G1. Barbell Curls

3 sets

10 reps 

G2. Hyperextensions

3 sets

15 reps 

29-1-18

Full Body


A1. Floor Dumbbell Press

3 sets

10 reps 

A2. Pronated Machine Row (Palms Facing Down)

3 sets

10 reps

B1. Over Head Press

3 sets 

10 reps 

B2. Lat Pull Down

3 set

10 reps 

C1. Leg Extensions

3 sets

10 reps

C2. Leg Curls

3 sets

10 reps 

D1. Barbell Curls

3 sets

10 reps 

D2. Tricep Bench Dips

3 sets

10 reps

28-1-18

Full Body


A1. Leg Press

15,10,5

B1. Lunges Barbell

15,10,5 (Each Leg)

C1. Incline Dumbbell Press

15,10,5

D1. Arnold Press

15,10,5

E1. Lat Pulldown

15,10,5

F1. Bent Over Dumbbell Row

15,10,5

27-1-18

Full Body


A1. Pull Ups

3 sets

12,10,8 reps

B1. Bench Press

3 sets

12,10,8

C1. Barbell Front Squat

3 sets 

12,10,8

D1. Over Head Press

3 sets 

12,10,8

E1. Barbell Curls

12,10,8

F1. Tricep Dips

12,10,8

E1. Hanging Knee Raises

12,10,8

26-1-18

Biceps/Triceps


A1. Barbell Curls

4 sets

6 reps 

A2. Barbell Skull Crushers

4 sets

6 reps

B1. Hammer Curls

4 sets

8 reps

B2. Dumbbell Kick Backs

4 sets

8 reps

C1. Dumbbell Spider Curls

4 sets 

10 reps 

C2. Straight Bar Cable Push Down

4 sets

10 reps 

25-1-18

Legs


A1.Leg Extension

10 sets 

50,40,30,20,10,10,20,30,40,50

B1. Leg curls

10 sets

50,40,30,20,10,10,20,30,40,50

24-1-18

Chest/Shoulders/Triceps


A1. Bench Press Barbell (GVT Protocol)

10 sets

10 reps 

B1. Cable Flyes

4 sets

10-12 reps

C1. Shoulder press

3 sets

15,12,10 reps

D1. Laterals Dumbbells

3 sets

20 reps

E1. Straight Bar Cable Push Down

3 sets

AMRAP (With 4 sec eccentrics)

E2. Push Ups

AMRAP

23-1-18

Shoulders


A1. Lateral raises

10 sets

50,40,30,20,10,10,20,30,40,50 reps

B1. Seated Shoulder Press

3 sets

30 reps

C1. Rear Delt Flyes

3 sets

30 reps 

22-1-18

Glutes


A1. Glute Bridges (Bench)

10 reps

10 sets

B1. Single Leg press

5 sets

8 reps each leg

C1. Walking Dumbbell Lunges

5 sets

8 reps each leg

D1. Frog Thrusts

3 sets

50 reps

21-1-18

Triceps/Biceps


A1. Barbell Curls

4 sets 

6 reps (4 sec eccentrics)

A2. Close Grip Bench Press

4 sets

6 reps (4 sec eccentrics)

B1. Incline Dumbbell Curls

4 sets 

8 reps (4 sec eccentrics)

B2. Dumbbell Over Head Ext. 

4 sets

8 reps (4 sec eccentrics)

C1. Rope Hammer curls

4 sets

15 reps (2 sec Isometric)

C2. Rope Tricep Ext.

4 sets

15 reps (2 sec Isometric)

 

20-1-18

Fitness/Abs


1 km Jog

10 Ab Crunches

10 Hanging Knee raises

10 Medball Slams

Repeat 2-5 times

19-1-18

Chest/Shoulders/Triceps


A1. Flat Dumbbell Press

4 sets

10 reps 

A2. Seated Arnold Press

4 sets

10 reps 

A3. Lying Dumbbell Skull Crushers (Neutral Grip)

4 sets

10 reps 

B1. Incline Bench Press

4 sets 

10 reps 

B2. Heavy Partial Laterals Dumbbells

4 sets

20 reps

B3. Bench Dips

4 sets

AMRAP (As Many Reps As Possible)

C1. Push ups

3 sets 

AMRAP

C2. Upright Row (EZ Bar)

3 sets

15 reps

C3. Straight Bar Push Down

3 sets 

15 reps

18-1-19

Legs


A1. Barbell Back Squats

3 sets

8 reps ( 4 sec Eccentrics)

B1. Leg press

3 sets

8 reps ( 4 sec Eccentrics)

C1. Hack Squat/Smith Machine Squat

3 sets

8 reps ( 4 sec Eccentrics)

D1. Walking Lunges Barbell

3 sets

8 reps each leg

E1. Leg Extensions

7 sets

10 reps 

F1. Leg Curls

3 sets 

8 reps ( 4 sec Eccentrics)

17-1-18

Back


A1. Deadlifts

4 sets

10,8,6,4 reps 

B1. Weighted Pull ups (Close Grip)

4 sets

10,8,6,4 reps

C1. Bent Over Barbell row

4 sets

10,8,6,4 reps

D1. Back Hyper Extensions

3 sets

20 reps

E1. Lat Pull Down

3 sets 

15 reps

F1. One Arm Dumbbell Row

3 sets

10 reps each side

16-1-18

Glutes


A1. Barbell Glute Bridges

4 sets

10,8,6,6 reps

B1. Seated Banded Abductions

4 sets 

20 reps

C1. Hack Squat

4 sets

10 1 1/4 reps

D1. Rope Pull Thrus

4 sets

10 reps (2 second hold)

E1. Frog Thrusts

4 sets

25 reps 

15-1-18

Chest/Shoulders/Triceps


A1. Floor Dumbbell Press

4 sets

8 reps 

A2. Standing Barbell Military Press

4 sets 

8 reps 

A3. Dumbbell Incline Flyes

4 sets

8 reps 

B1. Incline Dumbbell Press

4 sets

8 reps 

B2. Arnold Press

4 sets 

8 reps 

B3. Close Grip Bench Press

4 sets

8 reps

C1. Push ups

4 sets

8 reps 

C2. Cuban Press

4 sets

8 reps 

C3. Bench Dips

4 sets

8 reps 

14-1-18

LEGS


A1. Back Squats

10 reps

10 sets

B1. Leg press

4 sets

10 reps

C1. Stiff Leg Deadlifts Dumbbell

4 sets

8 reps

D1. Dumbbell Walking lunges

4 sets

8 reps each leg

13-1-18

Shoulders


8472fcf1-0502-4590-8f64-4cab072bc83e.JPG

A1. Seated Shoulder Press (Machine)

3 sets

30,25,20 reps 

B1. Upright Row Barbell

3 sets

15 reps 

C1. Seated Rope Over Head Front Raises

3 sets

15 reps

D1. Dumbbell Lateral Raises

3 sets 

8 reps (4 second eccentrics)

E1. Seated Partial Lateral Raises

3 sets

30 reps

F1. Rear Delt Row

3 sets 

10 reps each side

12-1-18

Triceps/Biceps


IMG_1923.JPG

A1. Close Grip Bench

4 sets

12,12,10,8 reps (4 second eccentrics)

B1. Straight Barbell Curls

4 sets

10 reps (4 second eccentrics)

C1. Floor Barbell Skull Crushers

3 sets

8 reps (4 second eccentrics)

D1. Incline Bench Dumbbell Curls

3 sets

8 reps (4 second eccentrics)

E1. Close Grip Tricep Push Down

3 sets

15 reps (4 second eccentrics with a 1 second Contraction)

E2. Rope Bicep Hammer Curls

3 sets

15 reps (4 second eccentrics with a 1 second Contraction)

F1. V-Bar Tricep Push Down

3 sets

10 rep (4 second eccentrics with a 1 second Contraction)

F2. Close Grip Cable Curls

3 sets

20 reps (1 second contraction)

F3. Reverse Grip Tricep Ext. 

3 sets

20 reps (1 second contraction)

11-1-18

THOR SESSION


IMG_1753.JPG

A1. Dumbbell Clean & Press (Single Arm)

4 sets

10 reps each arm

A2. Wide Grip Pull ups

4 sets 

8 reps

B1. Dumbbell Bench press (Single Arm)

4 sets

8 reps (1 Second pause at the bottom)

B2. Bent Over Dumbbell Row (Single Arm)

4 sets

8 reps (1 second pause at the top)

C1. Sumo Deadlifts

4 sets

8 reps

C2. Squat Jumps

4 sets 

8 reps 

D1. Incline Dumbbell Curl

4 sets

8 reps (1 sec pause at the top)

D2. Standing Hammer Curls

4 sets

8 reps each side

E1. Tyre Smashs Sledge Hammer

4 sets

10 each side

E2. Farmers Carries

4 sets 

20m each way