Training: weights 2 x per week

Tue

Fri 10 Jan B, C, S

1. DB Bench:  35 x 15, 30 x 10, 8
2. Cable Row:  135 x 21, 10, 7
3. In Press up:  BW x 17, 12, 12
4. 1- Pull down:  90 x 12, 8, 7
5. W-row:  90 x 15, 15, 15
6. Cable S-raise:  20p x 10, 30p x 10, 20p x 10, 10, 10

Mon 6 Jan 2020!

1. Step ups:  BW x 20, 15 x 20, 25 x 20
2. leg curls:  5p x 8, 6p x 6, 7p x 4 ss with
3. BXT: 5 x 10, 10, 10
4. LPCR:  120 x 17, 16, 16
5. Cable curl:  4p x 10, 10, 8
6. XT:  10p x 10, 10, 10

Mon 30/12 L & A

1. 120 x 50, 35, 30 = 115
2. leg curl:  5p x 20, 12, 8 = 40
3. LPCR:  120 x 16, 16, 16
4. BXT:  BW x 15, 15, 15
5. Cable curls: 3 x 8-15
6. XT:  3 x 8-15

Fri 27/12 B, C, S

1. DB Bench:  30 x 29, 12, 10
2. C-Row:  12p2 x  29, 12, 10
3. In DB press:  22.5 x 10, 8, 6
4. Pulldowns:  6p x 16, 10, 8
5. Cable side raise:  1p x 20, 16, 12
6. Wide row:  11p2 x 10, 10, 10

Mon 23/12 L & A

1. LP:  120 x 40, 30, 30 = 100 super set with
2. leg curl:  5p x 15, 15, 15= 45
3. BXT:  BW x 12, 12, 12 = 36 ss with
4. LPCR:  120 x 15, 15, 15= 45
5. Cable curl (face away):  3p x 18, 12, 10, 8 ss with
6. DB LXT:  7 x 30, 16, 12, 8 = 66

Sat 2/11   B,C,S

1. DB Bench:  30 x 10, 35 x 13, 6
2. C-Row:  12p2 x 10, 14p2 x 13, 9
3. In DB Fly:  30 x 7, 5
4. W-Row:  12p2 x 8, 6
5. Side raise:  12.5 x 15, 12, 8
6. Pulldowns:  6p x 8, 6
7. Press ups:  BW x 35, 10, 5

Sun 13/10  L & A

1. 1/2 Squat:  60 x 20, 20, 20
2. leg curl:  5p x 20, 15, 10
3. LPCR:  100 x 20, 20, 20
4. DB Curl:  15 x 10, 10-spider curl:  12.5 x 10, 10
5. DBFP:  12.5 x 10, 10-XT 8p x 10, 10

Fri 11/10 B, C, S

1. DB Bench:  35 x 10, 10, 7
2. DB Row (prone):  30 x 10, 10, 10
3. DB In fly: 25 x 10, 7
4. Pull down: 6p x 10, 10
5. Pull backs:  2p x 10, 10, 10
6. Side raise: 10 x 10, 10, 10
7. Inc Raise: 10 x 10, 10, 10

Thur 3/10 B, C, S

1. DB Bench:  20 x 8, 35 x 18, 7
2. Cable Row:  50 x 8, 66 x 6, 74  x 7
3. DB In fly: 25  12, 7, 6
4. Pull down:  66 x 8, 7
5. Pull backs:  3 x 10-15
6. Side raise: 3 x 10
7. Inc Raise: 2 x 10

Sat 28/ 9 L & A *injured knee

1.  Bulgarian Split Squat: BW x 10, 7 x 10, 10 x 10, 12.5 x 10
2. leg curl: 5p x 10, 6p x 10, 8
3. DB Romanian deadlift:  30 x 10, 10, 10
4. LPCR: 100 x 15, 14, 13
5. DB Curl: 10 x 10, 10, 10, 10, 10, 10 ss with
6. Lying XT:  10 x 10, 10, 10, 10, 10, 8

Wed 25/9 B, C, S

1. DB Bench:  30 kg x 6, 35 x 6, 40 x 10 ss with
2. Cable Row:  12p x 8, 13p x  x 6, 14p x 6, 15p x 8
3. DB Incline fly: 25 kg x 10, 10  ss with
4. Pull down:  6p x 8, 7p x 7
5. Cable pull:  1p x 10, 10 – S Raise:  10 x 10 10 – Incline raise:  10 x 10, 10

Sat 21/ 9 L & A

1.  Bulgarian Split Squat: BW x 10, 7 x 10, 10 x 10, 12.5 x 10
2. leg curl: 5p x 6, 6p x 6, 7p x 6, 8p x 7
3. BXT: BW x 10, 10
4. LPCR: 90 x 15, 15, 15
5. Spider Curl:  15 x 13, 10 ss with L DB French press:  12.5 x 13, 10
6. DB Curl:  12.5 x 9, 7 ss with Triceps P-downs:  6p x 10, 10

Wed 18/9 B, C, S

1. DB Bench:  30 kg x 6, 35 x 6, 40 x 10 ss with
2. DB Row:  40 kg x 6, 50 x 6, 60 x 7
3. DB fly: 25 kg x 10, 10  ss with
4. DB P-OVA:  25 kg x 10, 10
5. W Row: 13p x 8, 8  ss with Cable pull:  1p x 10, 10
6. S Raise:  10 x 10 10 ss with Incline raise:  10 x 10, 10

Mon 16/9:  Beep test- 10.1

Sat 14/ 9 Legs and arms

1. Squat:  60 x 6, 80 x 6, 100 x 6, 105 x 10
2. leg curl:  5p x 6, 6p x 6, 7p x 6, 8p x 7
3. BXT:  BW x 8, 8, 8
4. LPCR:  80 x 18, 18, 18
5. S-Curl:  15 x 12, 10 – DB Curl:  12.5 x 8, 6, 5
6. DBFP:  12.5 x 12, 10 – XT:  6p x 8, 6, 5