Push, Pull, Legs
Tempo Explanation above for reference.
UPPER- PUSH
8 Sets reps each set 1 & 2- 15 reps, set 3 & 4- Inc weight 12 reps, set 5 & 6- inc weight 10 reps, Set 7&8 6-8 reps tempo 4-1-1-1
Bench press
5 Sets 10-12 EMOM (every minute on the minute) Tempo 2-1-1-1
Strict Shoulder Press Seated
5 Sets 15 Tempo 2-1-1-1
Seated Lat Raised (should be light to hit shoulders and not engage traps)
3 Sets 12 Tempo 3-1-2-1
Side seating external shoulder rotation
SUPERSET
Start 3 Sets 12-15 Reps
Tricep Kickbacks
Tricep skull crusher
FINISHER
AMRAP (as many rounds as possible) in 10 minutes
15 Chest Fly
10 Press Ups
5 Push Press, challenging weight
LEGS - QUADS, CALVES
Start 8 Sets reps each set 1 & 2- 15 reps, set 3 & 4- Inc weight 12 reps, set 5 & 6- inc weight 10 reps, Set 7&8 6-8 reps tempo 4-2upto6-1-1
Squats
Start faster tempo then when your unable to clean more weight overhead make those bottom pauses longer.
5 Sets 6 EMOM (every minute on the minute) Tempo 2-1-1-1
Romanian Deadlift
5 Sets 15 Tempo 3-2-1-1
Cycle Squats
3 Sets 12 Tempo 3-1-2-1
Hip Thrusts
FINISHER all no weight
100 Body weight squats
100 Speed skaters
100 Back Lunges
Repeat x 2
UPPER- PULL
Work up to dead lift for warm up
Start Sets 5 EMOM (every minute on the minute) fast as you like but safe and on form
6 Deadlift
Start 8 Sets reps each set 1 & 2- 15 reps, set 3 & 4- Inc weight 12 reps, set 5 & 6- inc weight 10 reps, Set 7&8 6-8 reps tempo 4-1-1-1
BB Bent Over Row
Start 5 Sets 15 Tempo 2-1-2-1
Face down inclined lat raise
3 Sets 12 Tempo 4-1-1-1
Reverse lat pull down (Push press a bar overhead in standing, arms wide like a lat pull down then lower behind head for 4, pause for 1 then push up for 1. can be seated back supported if poss, ensure engaging lats.
SUPERSET
Start 3 Sets 12-15 Reps
Bicep Concentration Curl use leg
Bicep EZ curl
FINISHER
AMRAP (as many rounds as possible) in 10 minutes
20 Renegade Row
10 Y/I Riase
10 Up row
ABS 3 X PER WEEK
30 High plank to side plank, every move is one rep
30 V Ups
40 Plank Shoulder Taps