Rule 1.pdf

Weeks 5-8

Day1.

1. Bar Bell Bench Press – 3x10 – Slow down power up.


Keep repeating these two for up to 10 mins to failure on each set.
2a Dumbbell press – alternating arms
2b Upright Barbell row
3a Barbell clean and press
3b Barbell pull ups.



Core work
4. Weight over head sit ups 3x15
5. Leg raises – hold at bottom for 2 seconds 3x15
6. The Plank – hold for as long as possible until failure – 1x1 – note time and
try to beat it next time.



Day2.


1. Overhead kettle/dumbbell bell squat 3x10 on each arm
2. 1 leg barbell lounge – 3x10 on each leg.
3. Dumbbell step ups – 3x12 on each leg.
4. Kettlebell figure of eight – 3x1 minute.



Core work.
5. Bicycles - 3x15 each way
6. V sit ups – 3x15
7. DB Press up to side plank – 3x15


Day3.


1. Bent over row – 4x8
2. Standing barbell shoulder press 3x8



Keep repeating these two for up to 10 mins to failure on each set.
3a Iron Cross
3b Hammer Curls
4a Dips – Weighted if possible
4b DB Front raise, then bring arms out to the side and then back down to your
waist


Core Work – one after the other – 60 second rest – 4 times

Mason twist with kettle bell x 20
Gecko x 20
Scissors x20

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