January 2018 Session Videos

Click Day to watch video

Monday / Tuesday

(Times pyramid up each week 30/30 40/20 45/15 50/15)

  1. Leg Ext
  2. DB Front Squats
  3. Bicycles
  4. Cable Front Squat (Rope Attachment)
  5. DB Incline Fly
  6. Narrow Row

Wednesday/Thursday

(Different theme each week partials, holds, Left 20secs and Right 20secs)

(40/20 every week)

(1 set normal  then 1 set themed)

  1. Leg Ext
  2. Plate RDL (toes up with Watson ramp)
  3. Ab Leg Raisers
  4. Rope LAT Pull Down
  5. DB Chest Press
  6. Wide Row

Friday/Saturday

(Times pyramid down each week 45/15 40/20 30/30 50/15) increase weight if possible

  1. DB Squats
  2. BB shoulders Press
  3. Wide Press Ups
  4. Cable Squat
  5. Incline DB Curl
  6. Underhand Machine Row

Strength Round – 3 MONTHS

  1. Leg Ext Hold
  2. DB Reverse Lunge
  3. Dips
  4. Pull Ups
  5. DB Bent Over Row
  6. Press Ups

 

 

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