Lets get back to business!!!!!!GYMMMMM PLANNNN

This is a 4 week plan but each week you do something different to increase intensity so its vital you start week 1 as hard as you can, working at your absolute best and pushing to what you can with perfect form. Please concentrate on Tempo explained above.

WK1-Start with weight for 5 reps then drop weight 10% ish and carry on for full reps TEMPO 3-1-3-0 if changing weigth is a mare start with weight for 5 reps and keep taking a few second rest for remaining reps MUST START AS IF REPPING OUT ON REP 5

WK2-Increase all exercises by 1 set, carry on with drop st as per week 1

WK3-Keep increased sets but Increase start weight and therefore drop weight is also more (is this isn’t possible increase by another set)

WK4- Doing all above from previous weeks (drop sets,extra set, increased weight) but slow all movements down to TEMPO 4-2-3-1

LEGS-HAMMYS & GLUTES

Start 8 Sets 10

RDL

Start 8 Sets 10

Barbell hip thrusts

Start 5 Sets 10 (EACH LEG)

1 Leg Leg press

SUPERSET

Start 4 Sets 12-15 Reps

Hamstring Curl

Curtsy Lunges goblet hold

FINISHER

3 SETS 25 reps each

Walking lunges take front leg wider than normal, knee still tracks forward

Cable Kickbacks

UPPER- PUSH

Start 8 Sets 10

Bench press

Start 8 Sets 8-10

Arnold Press

Start 8 Sets 8-10

Seated Lat Raised

SUPERSET

Start 3 Sets 12-15 Reps

Tricep Pushdowns

Tricep Dips

FINISHER

3 SETS 25 reps

Push Press

Straight arm pushdown

LEGS 2- QUADS, CALVES

Start 8 Sets 10

leg presssssssssssssssssss

Start 8 Sets 10

Squats

Start 5 Sets 10 (EACH LEG)

Split Smith Squat

SUPERSET

Start 4 Sets 12-15 Reps

Leg extension

Cable Squat

FINISHER

3 SETS 25 reps each

Goblet Squat

Abductor machine

Side plank to plank to other side plank (pause one second at each positoon)

UPPER- PULL

Start 8 Sets 10

Seated Machine Row

Start 8 Sets 8-10

Pull ups/ lat pull down

Start 8 Sets 8-10

Prone cable crossovers

SUPERSET

Start 3 Sets 12-15 Reps

Bicep Curl

Chin Ups / RG NG Lat pull down

FINISHER

3 SETS 25 reps

Back Extensions

V/ups

Calf press on leg press or raises off step

LEGS & GLUTES

SUPERSET

Start 4 Sets 12-15 Reps

Low Back lunges, knee to floor,smith if poss (reps each side, one side at a time)

Start 8 Sets 10

Hip Thrusts

Start 4 Sets 10

Straight Leg Deadlift, knees soft

SUPERSET

Start 4 Sets count to 15 Reps

Low goblet weight hold step ups, use aerobic box stay down the full time

Ball Back extensions

FINISHER

3 SETS 25 reps each

KB Swings

Squats

EXTRA DAY- do not progress this like the other days (top of page)

10 sets 15

Lat Raises

10 sets 10

Speed Deadlift

10 Sets 10

Leg Press

10 sets 10

Press ups

10 sets 10

Leg lowering