Week 1 Day 2 - Xfit

Xfit Routine

• 3 Turkish Getups each side (18ea)
• 10 Pushups (60)
• 50 skips (300)

20 minutes - 6 completed sets

-------------------------

Chinups

• 10-9-8-7-6-5-4-3-2-1 sets (55)

Week 1 Day 4 - XFit

Crossfit
----------------

12 Sets in 20 mins
5 chinups - 10 pushups - 15 Crunches
plus
5 chinups.

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Skipping - 400 jumps

Week 1 Day 3 - Abs

Hanging Leg Raises

• 10
• 10

Seated Weighted Crunches

• 1x15 5kg
• 1x5 5kg

Kneeling Weighted Rope Crunches

• 1x20 3bars

Decline Situps

• 1x10 5kg
• 10

Crunches

• 20
• 20

Side Crunches

• 20

Reverse Crunches

• 10

Planks

• 60 secs

Side Planks

• 45 secs

--------------------

Skipping - 3mins 300 skips

Week 1 Day 2 - Legs (Quads)

Skipping - 5.45mins 500 Jumps, HR - 140+

====================

Squats

• 1x10 50kg
• 1x5 65kg
• 1x5 70kg
• 1x5 75kg

Hack Squats

• 1x5 8b

Leg Extensions

• 1x10 6b

Standing Calf Raises

• 1x15 9b

====================

Skipping - 3.30mins 300 Jumps

Week 1 Day 1 - Chest/Biceps

Bench Press

• 1x10 50kg
• 1x5 60kg
• 1x5 70kg
• 1x5 75kg
• 1x3 80kg
• 1x5 75kg
• 1x5 70kg

Incline DB Press

• 1x10 20kg
• 1x10 17.5kg
• 1x10 17.5kg

Machine Press

• 1x10 14bars

Chinups

• 1x8

Barbell Curls

• 1x10 20kg

Seated DB Curls

• 1x15 10kg

Week 3 Day 5 - Shoulders

Skipping - 500 jumps, 6.50 mins

--------------------

Overhead Press

• 1x5 40kg
• 1x5 45kg
• 1x5 47.5kg
• 1x5 47.5kg
• 1x5 50kg

Upright Rows

• 4x8 30kg
• 4x8 30kg
• 4x8 32.5kg
• 4x8 32.5kg

Incline Side Lateral Raises

• 3x8 5kg

Power Shrugs

• 1x8 70kg
• 1x8 90kg
• 1x8 100kg
• 1x8 100kg

Week 3 Day 4 - Arms

At home, headache :(

Chinups

• 4x5

Close Grip Bench Press (Very close)

• 2x6 50kg
• 1x10 50kg

Standing Dumbbell Curls

• 3x8 15kg

------------------------------------

Skipping

17 mins - 1000 skips, HR- 161 at the end!

Week 3 Day 3 - Back

Deadlift

• 1x5 90kg
• 1x5 90kg
• 1x5 100kg
• 1x5 110kg
• 1x5 110kg

Wide Grip Pullups

• 3x5 good
• 3 Good 2 assisted
• 2 Good 3 assisted

Lying Dumbbell Row

• 1x6 15kg
• 3x8 15kg

Week 3 Day 2 - Chest (Kinda Back)

Bench Press

• 1x8 50kg
• 1x8 60kg
• 1x8 60kg
• 1x6 60kg
• 1x8 60kg

Chinups

• 4x5

Cable Rows

• 4x10 10bars

DB Incline Press

• 3x8 20kg

Week 3 Day 1 - Legs (Kinda)

Chinups

• 1x8
• 3x5

Squats

• 3x8 50kg
• 1x10 50kg

Hamstring Curls

• 4x8 5 bars

Back Extensions

• 3x8 10kg

Ab Crunches

• 1x8

Knee Raises

• 4x8

Week 2 Day 5 - Shoulders

Overhead Press

• 1x5 40kg
• 1x5 45kg
• 2x5 47.5kg
• 1x5 45kg

Upright Rows

• 4x8 30kg

Incline Side lateral Raises

• 3x8 5kg

Power Shrugs

• 1x8 60kg
• 1x8 70kg
• 2x8 80kg

--------------------------------

6.40 mins - 400 jumps

Week 2 Day 4 - Squats/Back

5.45 mins - 350 jumps

------------------------------

Squats

• 1x5 50kg
• 1x8 50kg
• 1x8 50kg
• 1x8 50kg
• 1x8 60kg

------------------------------

Rotated Pulls/Chins

Wide Grip Pullups

• 3x5 (Last two sets assisted)

Chinups

• 2x5 5kg (Last set assisted)
• 1x5

Neutral Grips Pullups

• 3x5 Assisted

Week 2 Day 3 - Back

5min skips - 350 jumps

---------------------------

Deadlifts

• 1x5 90kg
• 1x5 100kg
• 2x5 110kg
• 1x5 120kg

Wide Grip Pullups

• 5x5 good :)

Barbell Row

• 4x8 50kg

---------------------------

500m jog - 2mins

Week 2 Day 2 - Chest

Bench Press

• 1x5 70kg
• 1x5 75kg
• 1x5 77.5kg
• 1x3 80kg
• 1x4 75kg

Incline DB Press

• 1x5 20kg
• 1x5 22.5kg
• 1x5 25kg
• 1x5 22.5kg
• 1x8 22.5kg

Flys

• 4x8 7.5kg

Dips

• 1x8
• 2x6

Week 1 Day 5 - Shoulders

For Last Friday

Overhead Press

• 5x5 45kg

Upright Rows

Power Shrugs

Incline Side Lateral Raises

Week 1 Day 4 - Arms and Squats

Front Squats 5x5 (and they suck)

2x8 Chinups
1x8 Chinups Weighted 7kg assisted

Close Grip Bench

• 1x8 45kg
• 1x8 50kg
• 1x8 60kg

BB Curls against the Wall 3x8

Tricep Overhead Rope Pulls 3x8

Week 1 Day 3 - Back

Deadlifts

• 1x5 90kg
• 1x5 100kg
• 1x5 110kg
• 1x5 120kg
• 1x5 130kg

Wide Grip Pullups

• 3x5 good
• 2x5 assisted

Barbell Row

• 1x8 50kg
• 1x8 60kg
• 1x8 60kg
• 1x10 50kg

Week 1 Day 2 - Chest

Bench Press

• 1x5 60kg
• 1x5 70kg
• 1x5 75kg
• 1x4 72.5kg
• 1x5 70kg

Incline DB

• 5x5 20kg

Flys

• 4x8 7.5kg

Dips

• 3x6

Week 1 Day 1 - Legs

Squats

• 1x5 60kg
• 2x5 70kg
• 1x5 72.5kg
• 1x5 75kg

Leg Presses

• 5x5 17B

Hamstring Curls

• 3x8 5B
• 1x8 6B

Hyperextensions

• 4x8 - 20kg

29th August 5pm

4x5 Chinups

Squats

• 1x5 40kg
• 4x5 65kg

Pulldowns
4x10

Bad DOMS :(