Workout December 2013 – January 2014

Posted: December 22, 2013 in Fitness, workouts

Warm up – 8 mins Cross trainer

Upper body workout:

  • Medicine Ball press ups (3 sets 12) raise feet on step for extra challenge
  • TRX pull up (3 sets 12) single leg
  • Landmine Press (3 sets 12 @ 7.5kg)
  • DB 3 Point Row (3 sets 12 @20 kg) Aim for sets of 20/24/20 kg
  • Standing DB Curl (3 sets 12 @ 2 x 10kg) Hammer Grip
  • Dips (3 sets 12)

 

Lower body workout:

  • Deadlift (3-5 sets @ 95 – 110 kg) vary the sets and load per day
  • Reverse Lunge Cable Row (3-4 sets 12 @20kg) or KB Reverse Lunge (3-4 sets 8-10 per leg@ 2 x 16 kg)
  • KB Front Squat (3-4 sets 12 @ 2 x 20kg)
  • TRX Bodysaw (3 sets 15)
  • Standing band press (3 sets 10 per side)
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