Please also note that as I am an F45er, I am not a member of any other gym, we do have a small gym set up at home so will have to adapt some of the machine type exercises to suit what I can do at home,
Warm Up : Cross Trainer 5-10mins
Cool Down: Cross Trainer 5-10 min
SETS 5 5 5 5 5 5 5 | REPS 10 10 8 15 To Fail 12 15 | TEMPO 1010 1010 2010 1010 1010 2010 1010 | REST 20 secs 30 secs No rest No rest 30 secs No rest 30 secs | COMMENT Squeeze Chest |
Warm Up : Sets 1 5-10 mins No rest Gradually increase intensity
Sprints: Sets 10 30 30 secs rest
Cool Down: Sets 1 5-10mins No rest low intensity
Warm Up : X Trainer 5-10mins
Cool Down: X Trainer 5-10 min
GYM EXERCISE Back Squats Front Squats TRISET Pull Ups Barbell Bent Over Row Hyperextensions SUPERSET Leg Press Lunges | SETS 5 5 5 5 5 5 5 | REPS 20 10 8 15 To Fail 12 15 | TEMPO 1010 2010 2010 2010 1010 2010 1010 | REST 30 secs 45 secs No rest No rest 30 secs No rest 30 secs | COMMENTS Focus on technique |
Warm Up : Sets 1 5-10 mins No rest Gradually increase intensity
Sprints: Sets 10 30 30 secs rest
Cool Down: Sets 1 5-10mins No rest low intensity
DAY 5: GYM Warm up / Cool Down: X Train 5-10 min Gym Exercise Lateral Raises Barbell Shoulder Press TRISET Skull Crushers Barbell Biceps Curls Diamond Push Ups SUPERSET Upright Row Shrugs DAY 6: GYM Warm up / Cool Down: X Train 5-10 min Gym Exercise Cable Crossovers Incline Chest Press TRISET Incline Dumbbell Chest Press Incline Dumbbell Flyes Push Ups SUPERSET Flat Dumbbell Chest Press Low Cable Crossovers DAY 7: GYM Warm up / Cool Down: X Train 5-10 min Gym Exercise Deadlifts Pull Ups TRISET Lat Pulldowns Romanian Deadlift (RDL) Barbell Bent Over Row SUPERSET Leg Curls Reverse Lunges | SETS 5 5 5 5 5 5 5 SETS 5 5 5 5 5 5 5 SETS 5 5 5 5 5 5 5 | REPS 20 10 8 15 To Fail 12 15 REPS 10 10 8 15 To Fail 12 15 REPS 10 To failure 8 15 To Failure 12 15 | TEMPO 1010 2010 2010 2010 1010 2010 1010 TEMPO 1010 2010 2010 1010 1010 2010 1010 TEMPO 2010 1010 2010 2010 1010 2010 1010 | REST 30 secs 45 secs No rest No rest 30 secs No rest 30 secs REST 20 secs 30 secs No rest No rest 30 secs No rest 30 secs REST 45 secs 30 secs No rest No rest 30 secs No rest 30 secs | COMMENTS Not too heavy barbell COMMENTS Squeeze chest Spotter COMMENTS Focus on technique |