Past Month Workout 5: 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.

GYM PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
10 REPS FRONT SQUATS
Equipment: Barbell

3 SETS
2
: 10 REPS BENTOVER ROW
Equipment: Barbell

3 SETS
3:
12 REPS STIFF LEG DEADLIFTS
Equipment: Barbell

1 SET
4:
10 REPS SLOW ECCENTRIC BENCH PRESS
Equipment: Barbell & Bench

1 SET
5:
8 REPS SLOW ECCENTRIC BENCH PRESS
Equipment: Barbell & Bench

1 SET
6:
6 REPS SLOW ECCENTRIC BENCH PRESS
Equipment: Barbell & Bench

Training Note: Aim to increase your weight each set as the reps decrease

2 SETS
7:
10 REPS STEP UPS (EACH LEG)
Equipment: 2 x Dumbbells & Bench

3 SETS

8A: 10 REPS TUCK W/ EXTENSION
Equipment: 1 x Dumbbell

8B: 10 REPS RUSSIAN TWIST W/ OVERHEAD LIFT
Equipment: 1 x Dumbbell

8C: 10 REPS SIT UP W/ PUSH THROUGH
Equipment: 1 x Dumbbell

DUMBBELL PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
10 REPS DB FRONT SQUATS
Equipment: 1 x Dumbbell & Booty Band

3 SETS
2:
10 REPS DB BENTOVER ROW
Equipment: 2 x Dumbbells

3 SETS
3:
12 REPS RDLs
Equipment: 2 x Dumbbells

1 SET
4:
10 REPS SLOW ECCENTRIC CHEST PRESS
Equipment: 2 x Dumbbells & Bench

1 SET
5:
8 REPS SLOW ECCENTRIC CHEST PRESS
Equipment: 2 x Dumbbells & Bench

1 SET
6:
6 REPS SLOW ECCENTRIC CHEST PRESS
Equipment: 2 x Dumbbells & Bench

Training Note: Aim to increase your weight each set as the reps decrease

2 SETS
7:
10 REPS STEP UPS (EACH LEG)
Equipment: 2 x Dumbbells & Bench

3 SETS

8A:
10 REPS TUCK W/ EXTENSION
Equipment: 1 x Dumbbell

8B: 10 REPS RUSSIAN TWIST W/ OVERHEAD LIFT
Equipment: 1 x Dumbbell

8C: 10 REPS SIT UP W/ PUSH THROUGH
Equipment: 1 x Dumbbell

BODYWEIGHT PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
15 REPS HEEL ELEVATED SQUATS
Equipment: Booty Band & Small Stable Block

3 SETS
2:
20 REPS HYPERS
No Equipment Required

3 SETS
3:
12 REPS SUPINE WALK OUTS
No Equipment Required

1 SET
4:
10 REPS SLOW ECCENTRIC PUSH UPS
No Equipment Required

1 SET
5:
8 REPS SLOW ECCENTRIC PUSH UPS
No Equipment Required

1 SET
6:
5 REPS SLOW ECCENTRIC PUSH UPS
No Equipment Required

2 SETS
7:
10 REPS STEP UPS (EACH LEG)
Equipment: Small Stable Block / Ledge

3 SETS

8A:
10 REPS TUCK W/ EXTENSION
No Equipment Required

8B: 10 REPS RUSSIAN TWIST
No Equipment Required

8C: 10 REPS SIT UP W/ PUSH THROUGH
No Equipment Required