Workout: 09 June 2026

Gym Workout

Warm up:
2 Rounds
– 15 Cals on the bike or rower, moderate pace / 300 m run
– 25 Push-ups

Workout:

1. Bench press starting at 80% of max and increasing each set if able, perform 5 sets of 3 superset with 5 sets of 3 deadlifts starting also at 80% of max and increasing as able
2. Heavy single arm DB / KB rows 3 sets of 10 each arm superset with 3 sets of 8 heavy barbell curls
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   12 Moderate weight DB skull crushers
   12 Moderate-heavy weight hammer curls  curls (each arm)
   12 Bent over light weight reverse flys
4. 5 k jog (if you are out of time, complete this later in the day)

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)