Follow Us: ™ Do repetitions of the stretches at the start of each workout. Shoulder Rolls 5 x forward, 5 x backward Neck Rotations 5 x forward and back, 5 x right and left Jumping Jacks 5 x right, 5x left Seal Jumps 5 x right, 5x left Bodyweight Squats 5 x close (shoulder width), 5 x wide (hip width) Start CV 1 Hold stretches for 15 - 30 secs at the end of each workout. ™ is a registered trademark. All rights reserved. Follow Us: Losing weight, building muscle. Eating healthy. _____________________________________________________________ _____________________________________________________________ _______________ ✓ Week 1 x x X (diet) Week 2 x x x Week 3 x x (m) x Week 4 Missed week! Week 5 Week 6 Name: Sajid ‘Legal Stuff’ Completed: Yes Goal: Weight (W1 * ): 101kg Weight (W6 * ): Fitness Tests Result: Press up: BEG Plank : BEG Today’s Date: 0 2/0 8 /21 Review Date : * Please record your weight for Week 1 and Week 6 to measure improvements. Rower OR Spin Bike Warm Up 2 miles/ 15mins 3 mi le s 1min slow, 30sec s fast Low to Moderate (2 - 5 ) CV 2 (below) AFTER WEIGHTS SKI - ERG OR Rower Interval ( Rower 5 2 sec) ( SKI - ERG 1: 06) 5 x 250 metres 7 times. Time yourself and beat it! High (7 - 10 ) Note: for warm up, add 3 min s every week OR every 3 workouts *Target at the end of 6 week s programme. + Rate of Perceived Exertion (RPE). 1 MIN - 10 MAX efforts. Incline B B/DB Chest Press 3 x 7,5,3 reps Pyramid* 20 2 8 3 2.5 3min Seated Incline Cross - Over Cable Chest Lead with thumbs and make them touch at top 3 x 7 reps Drop Set: 1 st set: 3 - 6 2 nd set: 2 - 5 reps 3 rd set: 1 - 3 reps Agonist Superset + 10 8 7 1min Barbell Sumo Squat to Lunge 3 x 5 reps each Multiple ^ 60 1min Standing Calve Extensions Machine 3 x 15 reps Multiple ^ 61 1min Lying DB/EZ - Bar Triceps Extensions SS: DB Neutral Close Press 3 x 7 reps SS: 7 reps Multiple ^ 1 2 18 12 22 1min B B Bent - Over Row to Barbell Stiff - Leg Deadlift 3 x 9 reps Multiple ^ 4 5 1min Dips , DB Shoulder Pr ess and Overhead Tri ceps Exten t , Press Ups 3 x 9 reps each Giant Set Di p : 10 1min Cable Chops 3 x 15 reps each side Complex 7 1min Barbell Overhead Press WU> 3 x 9,7,5 reps Pyramid* 1 0 15 20 3 min Barbell Squats > Leg Extensions /Bulgarian Split Squats 3 x 5 reps each Multiple ^ 60 3 min Standing DB Shoulder Press SS: DB Bent - Arm Lateral Raises with External Rotation 3 x 7 reps SS: 5 reps each Multiple ^ Superset + 1 8 10 22 14 1min KB /DB Farmers Walk 3 x 30 secs Isometric 20kg 1min Cables Cross - over Underhand Press 3 x 9 reps Multiple ^ 4 1min Standing Cable Rear Delt Fly SS: DB Lateral Raises to Front Raises AND BACK 3 x 7 reps each Agonist Superset + 3 7.5 3 10 1min DB/Med Ball Squat, Squat, Press, Scissors OR Swipers , Bul Split Squats 3 x 9 reps each Scissors – 18 reps Multiple ^ Complex 5/10 30 secs Levitatio n Crunch es 3 x 20 reps each Complex 1min Assisted Machine Pull Up 3 x AMAP ! Pyramid* 49 42 35 3 min Barbell Deadlift 3 x 7, 5 , 3 reps Pyramid* 40 45 50 3 min Lat Pulldown (wide grip) SS: Straight Arm Lat Pulldown 3 x 9 reps SS: 9 reps Agonist Superset + 40 20 1min Alternating Kettlebell Swing s 3 x 15 reps each Multiple ^ 1 6 34 1min DB incline Press (Single, Single, Pre) 3 x 9 reps each Complex 1 2 14 1min Barbell Bent - Over Row SS: Sea DB Incline 45 o c Hammer Curl 3 x 9 reps Superset: 7 reps Antagonist Superset + 4 5 10 1min DB 21’s Bott,Top,Full - He a , Mid, L ig 1 x 21 reps Pyramid* 14 12 10 N/A Med Ball Plank – Forward, Circles 3 x 5 reps each Multiple ^ N/A 30sec Dumbbell Complex 6 reps each exercise (36 total) x 4 sets, 2 sets 10lb, 2 sets 15lb, 30 secs rest end of each circuit. Deadlift , Bent - Over Row , Biceps Curls , Hang Clean (knee) , Front Squat , Push Press and Renegade Row * Increase w eight by 2.5kg on each load. ^ Same reps and weight throughout. AMAP/ALAP! – As Many/Long as Possible. 60 mins cycle, jog OR swim THEN Press Up Plank. Hold for 5 mins or 5 x 1min Note: Add 1 min every week OR every 3 workouts