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


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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


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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


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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 

 

10-1-18

Back/Abs


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A1. Close Grip Pull ups (Assisted if needed)

5 set

5 reps

B1. Bent Over Barbell Row

4 sets

8 reps

C1. Good Mornings

4 sets

10 reps

D1. Wide Grip Lat Pull Down

4 sets

15 reps 

D2. Ab Crunches

4 sets 

15 reps

E1. Single Arm Cable Low Row

4 sets

10 reps each arm

E2. High Cable Wood Chops

4 sets 

10 reps each side

F1. Over Hand Cable Lat Pull Thru

3 set

10 reps (With 2 second contraction)

F2. Hanging Knee Raises

3 set

10 reps 

9-1-18

Legs/Glutes


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A1. Barbell Back Squats

5 sets

5 reps 

4 second negatives per rep

B1. Single Leg Press

5 sets 

8 reps each leg 

C1. Barbell Hip Thrusts

5 sets

8 reps 

D1. Dumbbell Step Ups

4 sets 

10 reps each leg

D2. Glute Focused Hyper Extensions 

4 sets

10 reps

E1. Body Weight Lunges

4 sets

10 reps each leg 

E2. Frog Thrusts

4 sets 

25 reps

 

8-1-18

Chest/Shoulders


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A1. Barbell Bench Press

5 sets

20 reps

B1. Standing Military Press

5 sets

10 reps

C1. High Incline Dumbbell Press

5 sets

10 reps

D1. Arnold Press

5 sets

10 reps

E1. Machine Chest Press

3 sets

10 reps 

E2. Lateral Raises

3 sets

15 reps

F1. Push ups

3 sets 

To FAILURE

F2. Rear Delt Flyes

3 sets

15 reps

 

7-1-18

Biceps/Triceps


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A1. Barbell Bicep Curls

4 sets

8,8,6,6 reps

B1. Floor Barbell Skull Crushers

4 sets

8,8,6,6 reps

C1. Incline Bench Dumbbell Curls

4 sets

10 reps

C2. Dumbbell Tricep Kick-backs

4 sets

10 reps

D1. Rope Hammer Curls

4 sets

15 reps with 1 sec pause at the top

D2. Reverse Grip Tricep Push Down

4 sets

20,20,15,10 reps

6-1-18

Conditioning & Abs


A1. Prowler Pushes

10 rounds of 40m 

Start with 10kg on the prowler 

Increase by 10kg each round

B1. Tyre Flips

10 rounds

10 flips per round

B2. Sledgehammer Smashes

10 smashes each side

10 rounds

C1. Hanging Knee Raises

5 sets

15 reps

C2. Cable Wood Chops

5 sets

10 reps each side

 

 

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5-1-18

Upper Body 


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A1. Flat Dumbbell Chest Press 

3 sets

10,8,6 reps

Last set perform 2 drop sets

B1. Wide Pronated Grip Cable Rows

3 sets 

10 reps 

C1. Standing Arnold Press

3 sets

6 reps

D1. Ring Pull Ups

3 sets

8 reps

E1. Cable Chest flyes

3 sets

10 reps

E2. Partial Lateral Raises

3 sets

30 reps

F1. Rear Delt Rows

3 sets

15 reps

F2. Rope Tricep Pushdowns

3 sets

15 reps

F3. EZ Cable Bicep Curls

3 sets

15 reps 

4-1-18

Back/Biceps


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A1. Pronated Grip Pull ups (Palms Facing away)

4 sets 

8 reps (4 sec Negatives)

B1. Close Grip Lat Pull Down

4 sets

8 reps (4 sec Negatives)

C1. Wide Grip Neutral Grip Cable Rows

3 sets

10 reps

C2. Single Arm Cable Rows

3 sets

10 reps Each Side

D1. Dumbbell Lat Pull Overs

3 sets

10 reps

D2. Incline Dumbbell Bicep curls

3 sets

10 reps

E1. Dumbbell Hammer Curls

3 sets

10 reps 

E2. EZ Bar Reverse Curls

3 sets

10 reps

3-1-18

Legs


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A1. Barbell Back Squats (Using 531 protocols)

2 warm up sets

3 Working sets

Take last set to failure 

B1. Leg press (Neutral Foot Placement)

5 sets

10 reps

Take last set to failure 

C1. Banded Glute Thrusts

3 sets 

15 reps

D1. Laying Hamstring Curls

3 sets 

10 reps

D2. Standing Calf Raises

3 sets

10 reps

E1. Leg Extensions

3 sets

15 reps

E2. Seated Calf Raises

3 sets

25 reps

 

2-1-18

Chest/Back


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A1 Flat Dumbbell Chest Press

5 sets 

5 reps 

Take last set to failure

B1 Incline Dumbbell Chest press

5 sets

15 reps

C1 Dumbbell Incline Bench Row

5 sets

10 reps

D1 Chest Pec Flyes Cables

3 sets

10 reps

D2 Wide Grip Cable row

3 sets

10 reps

31-12-17

Fitness & Core


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1000m Run

15 Hanging Knee Raises

10 Burpees

15 Ab Crunches

REPEAT 3-5 TIMES

 

 

 

 

30-12-17

Legs


A1. Barbell Back Squats (Using 531 Protocols Week 1)

5 sets

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2 warm up sets of 5 reps

3 working sets of 5 reps 

Taking last set until failure

B1. Plate Loaded Leg Press

5 sets

10 reps

Take last set until failure

C1. Laying Hamstring Curls

5 sets

10 reps 

D1. Seated Calf raises

5 sets

20 reps

29-12-17

Deadlifts & Core


A1. Conventional Deadlifts (Using 531 protocols)

5 sets

2 warm sets of 5 reps 

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3 working sets of 3 reps

Take last set to Failure

B1. Back Hyperextensions

5 sets

15 reps

C1. Hanging Knee raises

5 reps 

15 reps

D1. Ab Crunches

5 sets

20 reps

D2. Cable Bicep Curls

5 sets

10 reps

28-12-17

Pull ups


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A1. Weighted Pull-Ups (Close grip)

5 sets

8 reps (Last set to failure)

B1. Standing Arnold Press

5 sets

10 reps

B2. Dumbbell Incline Bench Row

5 sets

10 reps

C1. Wide Grip Lat Pull Downs

5 sets

15 reps (Drop set the last set)

D1. Seated Partial Lateral Raises

3 sets 

30 reps

D2. Tricep Bench Dips

3 sets

15 reps (Last set to failure)