Previous Month Workout 1: FULL BODY
PLEASE NOTE: THIS IS THE PREVIOUS MONTH OF PROGRAMMING FOR YOUR REFERENCE. THE CURRENT MONTH OF PROGRAMMING CAN BE FOUND UNDER THE ‘DAT PROGRAM’ TAB OF YOUR MEMBER DASHBOARD.
Perform the Dynamic Warm Up or Glute Activation for the day, before moving onto the main workout.
Finally, complete your workout with a Cool Down & Stretch.
GYM PROGRAM
Rest: Allow 1 – 2 minutes rest between sets
1 SET
10 REPS PAUSE BENCH PRESS
Equipment: Barbell & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE BENCH PRESS
Equipment: Barbell & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE BENCH PRESS
Equipment: Barbell & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
6 REPS PAUSE BENCH PRESS
Equipment: Barbell & Bench
Training Note: Aim to increase your weight each set as the reps decrease
3 SETS
10 - 12 REPS DEFICIT REVERSE LUNGES
Equipment: Barbell & Weight Plate
3 SETS
10 - 12 REPS ARNOLD PRESS
Equipment: 2 x Dumbbells & Bench
3 SETS
12 - 15 REPS GOBLET SQUATS
Equipment: 1 x Dumbbell
3 SETS
Exercise Option A: MAXIMUM REPS BANDED MAXIMUM PULL UPS
Equipment: Squat Rack & Long Resistance Band
3 SETS
Exercise Option B: 10 - 12 REPS BENTOVER REVERSE FLY
Equipment: 2 x Dumbbells
3 SETS
20 REPS CALF RAISES
Equipment: 2 x Dumbbells & Weight Plate
DUMBBELL PROGRAM
Rest: Allow 1 – 2 minutes rest between sets
1 SET
12 REPS PAUSE CHEST PRESS
Equipment: 2 x Dumbbells & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
10 REPS PAUSE CHEST PRESS
Equipment: 2 x Dumbbells & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE CHEST PRESS
Equipment: 2 x Dumbbells & Bench
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE CHEST PRESS
Equipment: 2 x Dumbbells & Bench
Training Note: Aim to increase your weight each set as the reps decrease
3 SETS
12 - 15 REPS DEFICIT REVERSE LUNGES
Equipment: 2 x Dumbbells & Weight Plate
3 SETS
10 - 12 REPS ARNOLD PRESS
Equipment: 2 x Dumbbells & Bench
3 SETS
12 - 15 REPS GOBLET SQUATS
Equipment: 1 x Dumbbell
3 SETS
Exercise Option A: MAXIMUM REPS BANDED MAXIMUM PULL UPS
Equipment: Squat Rack & Long Resistance Band
3 SETS
Exercise Option B: 10 - 12 REPS BENTOVER REVERSE FLY
Equipment: 2 x Dumbbells
3 SETS
20 REPS CALF RAISES
Equipment: 2 x Dumbbell & Weight Plate
BODYWEIGHT PROGRAM
Rest: Allow 1 – 2 minutes rest between sets
4 SET
8 - 10 REPS PAUSE PUSH UPS
No Equipment Required
3 SETS
12 - 15 REPS DEFICIT REVERSE LUNGES
Equipment: Weight Plate
3 SETS
10 - 12 REPS PLANK W/ SHOULDER TAP
No Equipment Required
3 SETS
12 - 15 REPS BODYWEIGHT GOBLET SQUATS
No Equipment Required
3 SETS
Exercise Option A: MAXIMUM REPS BANDED MAXIMUM PULL UPS
Equipment: Squat Rack & Long Resistance Band
3 SETS
Exercise Option B: 30 SEC PULL UP SUPERMAN
No Equipment Required
3 SETS
20 REPS CALF RAISES
Equipment: Weight Plate