Workout: 22 August 2024

Gym Workout

Warm up:

1. 400 m run or 25 Cals on the bike / rower, moderate pace
2. 25 Push-ups

Workout:

1. Bench press starting at 65% of max and increasing each set if able, perform 4 sets of 8, superset with 4 sets of 15 DB walking lunges on each leg (use moderate weight DBs and try not to drop weights until finished)
2. Heavy Single arm DB / KB rows 3 sets of 10 each arm superset with 3 sets of 8 Thrusters (as heavy as you can go and still manage to get 8 in a row)
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   100 m sprint (run preferable, but rowing a 150 m sprint is an alternative)
   12 Moderate weight DB Skull crushers
   12 Moderate-heavy weight Hammer curls (each arm)
   12 Bent over light weight Reverse flys

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. 2 rounds: for quality, good form, pause at max contraction
   30 Body weight rows / inverted rows
   30 Clapping push-ups (can do from knees if you have to)
   30 Sit-ups (alternative: hanging knee ups, or V-ups)