chritianlivingparadise
New member
Monday Friday
Cardio
Incline Max 17KM/H 10 secs on 50secs off repeat 12 times
Push
3 x 5 Bench Press 65KG
3 x 8-12 Incline Dumbbell Press 20KG
3 x F Cable Side Delt Raises 12KG
3 x 8 Seated Barbell Shoulder Press 40KG
3 x 8 SA Landmine Press 10KG
3 x 8 Plate Switch Push Ups
3 x 8 Med Ball Throw
Tuesday Saturday
Cardio
Incline 6% 14KM/H 30 secs on 30secs off repeat 12 times
Pull
3 x 8 Pull Ups
3 x 8 Chin Ups 2.5KG
3 x 10 Land Min Row 30KG
2 x F Narrow Barbell Bicep Curls 25KG
2 x F Wide Barbell Bicep Curls 25KG
2 x F Wrist Curls 36KG
2 x F Reverse Wrist Curls 36KG
Thursday Sunday
Cardio
30 mins jogging
Legs Abs
3 x 6 Squats 65KG
3 x 6 Deadlift 85KG
3 x 8 Cossack Squats
3 x 20 Calf Raises 60KG
3 x 10 Weighted Box Jumps 60cm 10KG
2 x F Planks
2 x F Leg Raises
2 x F Weighted Sit Ups
Cardio
Incline Max 17KM/H 10 secs on 50secs off repeat 12 times
Push
3 x 5 Bench Press 65KG
3 x 8-12 Incline Dumbbell Press 20KG
3 x F Cable Side Delt Raises 12KG
3 x 8 Seated Barbell Shoulder Press 40KG
3 x 8 SA Landmine Press 10KG
3 x 8 Plate Switch Push Ups
3 x 8 Med Ball Throw
Tuesday Saturday
Cardio
Incline 6% 14KM/H 30 secs on 30secs off repeat 12 times
Pull
3 x 8 Pull Ups
3 x 8 Chin Ups 2.5KG
3 x 10 Land Min Row 30KG
2 x F Narrow Barbell Bicep Curls 25KG
2 x F Wide Barbell Bicep Curls 25KG
2 x F Wrist Curls 36KG
2 x F Reverse Wrist Curls 36KG
Thursday Sunday
Cardio
30 mins jogging
Legs Abs
3 x 6 Squats 65KG
3 x 6 Deadlift 85KG
3 x 8 Cossack Squats
3 x 20 Calf Raises 60KG
3 x 10 Weighted Box Jumps 60cm 10KG
2 x F Planks
2 x F Leg Raises
2 x F Weighted Sit Ups