COMBAT EVASION PROGRAM 2

COMBAT EVASION
PROGRAM 2 LEVEL- BEGINNER DURATION-45-60 minutes
WARM-UP (10 minutes)
FROG- JUMP BURPEE- forward- HIGH KNEES- Back to start position X 3 REVERSE SUICIDES- TOYOTAS (10) each marker- Run back to start position X 3 GET-UPS ( From lying position) (15)- SPRINTS- Forward- jogging back to start position X 3
FORMAL STRETCH/ BLOCKING PATTERN (1) – (1O SETS-per person) (5 minutes)
MAIN- ( 20-25 minutes) HAND PAD WORK- Crosses 60/80/100 Hooks 60/80/100 Upper-cut 60/80/100 ] Each person HAND COMBOS 3 Punch/ 1Duck-5-10sets 3 Punch/1 Duck/-5-10sets ] Each person B 4 Punch/ 1Duck- 5-10sets 4 Punch/ 2Duck/-5-10sets ] Each person BODY RIP- Show class/ class participation Add BODY RIP – 3 Punch- 5-10sets 3 Punch/ 1 Duck/-5-10sets ] Each person B 4 Punch- 5-10sets 4 Punch/ 1Duck/-5-10sets ] Each person ELBOW- NORMAL/ CUTTER- Show class/ class participation 10-20 ] Each person Add ELBOWS – 3 Punch/ Normal-5-10sets 3Punch /Cutter-5-10sets ] Each person Add ELBOWS – 4 Punch/ Cutter- 5-10 sets 4 Punch/ Cutter-5-10sets ] Each person
ABDOMINALS/LOWER-BACK (10 minutes) BRIDGE HOLD ( Whole class timed as one) 60 seconds- BRIDGE WALK (10-15) X 5 ] Each person SUPERMAN ( Slow controlled repetitions) X 5 ] Each person
FORMAL STRETCH(Quick class review, Bow and class finish) (5 minutes) EQUIPMENT (All the equipment needed for the class) White board/ black pen, Boxing mitts/pads, Plastic cone markers, stop watch, file, biros

COMBAT EVASION PROGRAM 1

COMBAT EVASION
PROGRAM 1 LEVEL –BEGINNER DURATION- 45-60MINUTES
WARM-UP (10 minutes)
BEAR CRAWL – forward/ backward- PRONE PUSH-UP (10) each end X 3 FROG BOUND- forward- POWER SQUAT (10), run back to start position X 3 SPRINTS (from lying position)- forward- STAR-JUMP (15), run back to start position X 3
FORMAL STRETCH/ INTRODUCTION (brief introduction of type training/ instructors background) (5 MINUTES)
MAIN – ( 20-25 minutes ) BLOCKING PATTERN No (1)- Show class/ class participation HAND PAD WORK- Crosses 20/40/60 Hooks 20/40/60 Upper-cut 20/40/60 ] Each person HAND COMBO’S- Block/ 3 Punch- 5-10 sets Block/ 3 Punch/Duck- 5-10 sets ] Each person b – Block/ 4 Punch- 5-10 sets Block/ 4 Punch/Duck- 5-10 sets ] Each person
ABDOMINALS/LOWER-BACK ( 10 minutes) PARTNERED SIT-UP( must slap partner’s hands on each sit-up) 15-20 repetitions X 3 PARTNERED LEG- RAISE (must hold partner’s ankles) 15-20 repetitions X 3 PARTNERED DORSAL RAISE ( must hold partner’s ankles) 15-20 repetitions X 3
FORMAL STRETCH (Quick review of class, Bow and class finish) (5 MINUTES) EQUIPMENT ( All the equipment needed for the class) White board/ black pen, cone markers, Boxing mitts/pads, stop watch, file/biros

CAVE MAN TRAINING PROGRAM SHORT AND NASTY

CAVE MAN TRAINING PROGRAM SHORT AND NASTY

PULL-UP X 10
KETTLEBELL FRONT/LATERAL RAISEE X 10
CLOSE HAND PUSH-UP X 10
KETTLEBELL GOBLET SQUAT X10-15
KETTLEBELL CLEAN/PRESS X20

CAVE MAN TRAINING PROGRAM
THE RACE

PULL-UP X 10 X10
TYRE PUSH X 2 LAP X 3 LAP
TYRE FLIP X 5 X 10
WALKING DUMBBELL LUNGE X 2 LAP X 2 LAP

NOTE
*PROGRAM CHOICE SHORT AND NASTY/ THE RACE
AIM IS TO MOVE THROUGH 5 ROUNDS AS FAST / SAFE AS POSSIBLE
60 SECONDS REST BETWEEN ROUNDS
KEEP CORRECT FORM WHEN PERFORMING THE EXERCISES
ROUNDS CAN BE TIMED TO ADD MORE OF A CHALLENGE FOR THE PARTICIPANT
ALL EXERCISES ARE TO BE COMPLETED(REPS) MOVING THROUGH EACH

CAVE MAN TRAINING PROGRAM SLAM CHOP

CAVE MAN TRAINING PROGRAM SLAM CHOP

TYRE FLIP X 10
MEDICINE BALL SLAMS X 60 SECONDS
SLEDGEHAMMER CHOPS ON X 60 SECONDS
SPRINT X 200 METRES
JUMP ROPE DOUBLE UNDER X 20

NOTE
* FAST PROGRAM
ALL EXERCISES ARE TO BE DONE (REPS) MOVING THROUGH EACH
GOOD FORM USED WHEN PERFORMING THE EXERCISES
EVER TIME THROUGH ARE CLASSED AS ROUNDS
MOVE THROUGH AS FAST/ SAFE AS POSSIBLE
ROUNDS ARE TIMED TO CHALLENGE THE PARTICIPANT

CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET

CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET(A)

PULL-UP X 10
BARBELL BENT ROW X 10
BARBELL UPRIGHT ROW X 10
KETTLE BELL SHOULDER PRESS X 10
DUMBBELL RENEGADE ROW X 10

SHORT BUT NOT SWEET(B)

BOX JUMP X 10
PULL-UP X 10
BARBELL DEADLIFT X 10
KETTBELL THRUSTER X 10
CLOSE HAND PUSH-UP X 10

NOTE
* PROGRAM CHOICE OF (A) OR (B)
ALL EXERCISES ARE TO BE COMPLETED(REPS) MOVING THROUGH EACH
KEEP GOOD FORM WHEN PERFORMING EACH EXERCISE
EVERY TIME THROUGH CLASSED AS ROUNDS
MOVE THROUGH AS FAST / SAFE AS POSSIBLE
ROUNDS ARE NORMALLY TIMED TO ADD A CHALLENGE ELEMENT TO THE SESSIONS

CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL

CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL

FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20
PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20
FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20
PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20
SPRINT X200 METRES

NOTE
* PROGRAM DESIGNED TO TEST EVERY PARTICIPANT
MUST MOVE THROUGH PROGRAM MODERATE SPEED
REP RANGE ARE 11 TO START MOVING THROUGH TO 20 ON EACH OF THE
EXERCISES. KEEP GOOD FORM EVEN WHEN YOU BEGIN TO TIRE
GOOD FORM ON ALL EXERCISES

CAVE MAN TRAINING PROGRAM 10% RULE

CAVE MAN TRAINING PROGRAM
10% RULE (A)

HEAVY TYRE FLIP X 10
SLOSH PIPE FULL SQUAT X 5
WIDE GRIP PULL-UP X 5
JUMP ROPE DOUBLE UNDER X 20
HEAVY BAG TWIRL X 5
BOX JUMP X 10
JUMP ROPE DOUBLE UNDER X 20
SAND BAG CLEAN / PRESS X 5

CAVE MAN TRAINING PROGRAM
10% RULE (B) *ADJUSTED WITH BOXING

HEAVY TYRE FLIP X 10
SLOSH PIPE FULL SQUAT X 5
WIDE GRIP PULL-UP X 5
JUMP ROPE DOUBLE UNDER X 20
HEAVY BAG TWIRL X 5
BOX JUMP X 10
BOXING “STRAIGHTS” 60 SECONDS
SAND BAG CLEAN/ PRESS X 5

NOTE
* PROGRAM CHOICE (A) OR (B)
ALL EXERCISES ARE TO BE COMPLETED (REPS) MOVING THROUGH EACH. TARGET TO MOVE EACH CIRCUIT MOVE THROUGH EACH CIRCUIT
IMPORTANT TO KEEP GOOD FORM IN PERFORMING EACH EXERCISE, EVEN WHEN YOU BEGIN TO TIRE
EVERY TIME THROUGH THE CIRCUIT IS CLASSED AS ROUNDS
MOVE THROUGH THE CIRCUIT AS FAST AND SAFE AS POSSIBLE ( FINISH THE ALLOCATED TIME THROUGH CIRCUIT, ie COMPLETE 10 ROUNDS)
CIRCUIT RELISE ON MUSCULAR ENDURANCE AND MENTAL TUOGHNESS
PROGRAM (B) HAS BEEN ADJUSTED WILL BOXING”STRAIGHTS” 60 SECONDS TO TEST EVERY PARTICIPANT
ROUNDS CAN BE TIMED TO ADD A CHALLENGE TO THE CIRCUIT O THE TRAINING SESSION

4 DAY POWER BUILDING SPLIT

POWER MUSCLE BURN
4 DAY POWER BUILDING SPLIT
DAY 1 CHEST / BICEPS DAY 4 SHOULDERS / TRICEPS DAY 2 OFF DAY 5 OFF DAY 3 QUADS / HAMSTRINGS DAY 6 BACK/ CALVES/ABDOMINALS DAY 7 OFF
CHEST / BICEPS CHEST
BENCH PRESS- POWER 4 SETS / 3-5 REPETITIONS INCLINE BENCH PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS DUMBBELL BENCH PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS DUMBBELL FLYS- BURN 2 SETS / 40 REPETITIONS
BICEPS
PINWHEEL CURLS- POWER 2 SETS / 3-5 REPETITIONS STANDING BARBELL BICEP CURL- MUSCLE 2-3 SETS/ 6-12 REPETITIONS CABLE PREACHER CURL- BURN- 1-2 SETS / 6-12 REPETITIONS
QUADS / HAMSTRINGS QUADS
SQUAT- POWER 4 SETS / 3-5 REPETITIONS LEG PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS FRONT SQUAT- MUSCLE 2-3 SETS/ 6-12 REPETITIONS LEG PRESS- BURN 1 SET / 40 REPETITIONS
HAMSTRINGS
ROMANIAN DEADLIFT-POWER 2-4 SETS / 3-5 REPETITIONS ROMANIAN DEADLIFT OR LEG CURL- MUSCLE 2-3 SETS / 6-12 REPETITIONS
SHOULDERS/ TRICEPS SHOULDERS
SEATED BARBELL PRESS- POWER 4 SETS/ 3-5 REPETITIONS SEATED DB ARNOLD PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS BARBELL FRONT RAISE- MUSCLE 2-3 SETS / 6-12 REPETITIONS DUMBBELL LATERAL RAISE- BURN 2 SETS / 40 REPETITIONS
TRICEPS
CLOSE GRIP BENCH PRESS- POWER 2 SETS / 3-5 REPETITIONS SEATED FRENCH PRESS- MUSCLE 2 SETS/ 6-12 REPETITIONS EZY BAR “SKULL CRUSHER”- MUSCLE 2 SETS/ 6-12 REPETITIONS CABLE TRICEP EXTENSIONS- BURN 1 SET / 40 REPETITIONS
BACK/ CALVES/ ABDOMINALS BACK
BARBELL DEADLIFT-POWER 2-4 SETS / 3-5 REPETITIONS BARBELL ROW – MUSCLE 2-3 SETS / 6-12 REPETITIONS LATERAL PULLDOWN- MUSCLE 2-3 SETS / 6-12 REPETITIONS SEATED CABLE ROW- BURN 2 SETS / 40 REPETITIONS
CALVES
SEATED CALF RAISE- MUSCLE 2-3 SETS / 6-12 REPETITIONS 45 DEGREE CALF RAISE- BURN 2 SETS / 40 REPETITIONS
ABDOMINALS
*PERFORM ABDOMINAL WORK OF OWN CHOICE

5 DAY POWERBUILDING SPLIT

POWER MUSCLE BURN

5DAY POWERBUILDING SPLIT

RAPIDLY BUILD SIZE AND STRENGTH WITH THIS POWER BUILDING 5’DAY SPLIT, WHICH FOCUSES ON STRENGTH BUILDING AND CRAZY INTENSE BURN SETS.

WORK-OUT SUMMARY

MAIN GOAL – BUILD MUSCLE WORK-OUT TYPE – SPLIT

TRAINING LEVEL- INTERMEDIATE DAYS PER WEEK – 5DAYS

EQUIPMENT – BARBELLS,MACHINES,CABLES ,ect TARGET GENDER – MALE/FEMALE

AUTHOR – STEVE SHAW

WORK-OUT DESCRIPTION

THIS 5 DAY SPLIT IS FOR INTERMEDIATE LIFTERS, WHO ARE HUNGRY FOR RAPID SIZE, STRENGTH GAINS. YOU WILL NOTICE THAT DEAD LIFT IS SEPARATED FROM THE BACK WORK-OUT DAY, GROUPED WITH HAMSTRING TRAINING. THIS IS A VERY EFFECTIVE APPROACH AND WILL ALLOW YOU TO NOT ONLY BLAST YOUR BACK AND HAMSTRINGS, BUT ALSO INCREASE YOUR DEADLIFT MAX. ALSO BY GROUPING DEADLIFTS WITH ROMANIAN DEADLIFTS, YOU WILL BE HITTING YOUR LOWER BACK ONE LESS TRAINING DAY PER WEEK. ALWAYS A GOOD THING.

THE POWER MUSCLE BURN SYSTEM

THE POWER MUSCLE BURN TRAINING SYSTEM WILL HELP YOU BUILD MUSCLE AND STRENGTH BY FOCUSSING ON THREE DIFFERENT TRAINING APPROACHES, ALL USED IN THE SAME WORK-OUT. YOU WILL BE PERFORMING THE FOLLOWING TYPES OF SETS FOR EACH MUSCLE GROUP.

POWER

YOU WILL PERFORM POWER SETS TO LEAD OFF THE WORK-OUT. POWER SETS ARE DONE IN 3-5 REP RANGE. USE THE SAME WEIGHT FOR EACH OF THE SETS. WHEN YOU PERFORM 5 REPS FOR ALL POWER SETS, MOVE UP IN WEIGHT. MAJOR MUSCLE GROUPS 2 TO 4 POWER SETS PER WORK-OUT.

PLEASE NOTE THAT FOR MINOR MUSCLE GROUPS, POWER SETS DON’T MAKE SENSE, THEY ARE NOT REALISTIC. Example- it’s difficult to perform extremely heavy resistance abdominal sets.

MUSCLE

MUSCLE SETS ARE PERFORMED IN THE 6 TO 12 REP RANGE. USE THE SAME WEIGHT FOR EACH OF THE SETS. WHEN YOU HIT 12 UPPER REP LIMIT. FOR ALL MUSCLE SETS, MOVE UP IN WEIGHT. MAJOR MUSCLE GROUPS WILL PERFORM 4-6 TOTAL MUSCLE SETS IN EACH WORK-OUT USING TWO DIFFERENT EXERCISES. MINOR MUSCLE GROUPS WILL PERFORM 2-4 TOTAL MUSCLE SETS IN EACH WORK-OUT USING 1-2 EXERCISES. YOU CAN ALSO PERFORM A SINGLE EXERCISE FOR 3 SETS.

BURN

YOU WILL PERFORM 1-2 BURN SETS FOR EACH MUSCLE GROUP GENERALLY USING ISOLATION MOVEMENTS. PICK A WEIGHT THAT ALLOWS YOU TO HIT 15 TO 20 REPS AND THEN PERFORM 40 REPS TOTAL. HOW? DO AS MANY REPS AS POSSIBLE, THEN TAKE A SLIGHT REST AND PERFORM MORE REPS. REST ONLY ENOUGH TIME TO REGAIN YOUR ENERGY TO PERFORM 1 TO 3 MORE REPS KEEP PUSHING YOURSELF THROUGH THE PAIN UNTIL YOU HIT 40 TOTAL REPETITIONS. WHEN YOU CAN HIT 25+ REPS FROM THE START WITHOUT STOPPING, ADD WEIGHT. MAJOR MUSCLE GROUPS WILL UTILIZE 1 TO 2 BURN SETS, MINOR MUSCLE GROUPS WILL USE 1TO 2 BURN SETS.

NOTES FAILURE- DON’T TRAIN TO FAILURE. TRY TO PERFORM EACH SET UNTIL YOU FEEL YOU MAY FAIL ON THE NEXT REP, THEN STOP. IT’S OK TO OCCASIONLY FAIL ON A SET. DO NOT PURPOSELY TRAIN TO FAILURE ON EVERY SET.

PROGRESSION- MUST HAVE GOAL OF PROGESSING ON EVERY SET OF EVERY WORKOUT. SETS PERFORMED WITH A HALF HEARTED EFFORT ARE WAISTED. IF YOU LACK ENERGY OR PRESSED FOR TIME, ITS BETTER TO PERFORM FEWER QUALITY SETS THEN IT IS TO WASTE SETS.

SMALL TWEAKS- WHAT IF I DON’T LIKE TRAINING IN THE 6 TO 12 REP RANGE AND WANT TO TRAIN IN THE 6 TO 10 REP RANGE. WHAT IF I DON’T LIKE TRAINING IN THE 3 TO 5 REP RANGE- THEN TRAIN IN THE 4 TO 6 REP RANGE. 40 BURN REPS TOO DIFFICULT, THEN AIM FOR 30 BURN REPS. NOTE small tweaks are ok as long as you are using the core mechanisms of the program. Don’t obsess about the details- obsess about moving weight and getting bigger.

ALTERNATING EXERCISES- NOT A BAD IDEA TO ALTERNATE EXERCISES EVERY OTHER WEEK. YOU CAN’T FIT EVERY EXERCISE INTO EVERY WORKOUT. Eg. MUSCLE SETS- you could hit dumbbell bench presses one week and chest dips the next week.

TOTAL SETS – BETTER TO START WITH MINIMAL AMMOUNT OF SETS 3 AND BUILD IN THIS ROUNTINE BY ADDING SETS IF YOU FIND YOU NEED WORK.

CALVES – NO POWER SETS FOR CALVES. NOT CONVINCED CALVES RESPOND EFFECTIVLY TO LOWER REP TRAINING.

QUADS – LOVE PAIN , CAN DO A 20 REP SET SQUATS FOR YOUR QUAD BURN WORK

5 DAY POWER MUSCLE BURN SPLIT

THE 5 DAY POWER MUSCLE BURN POWER BUILDING SPLIT.

DAY 1 CHEST / TRICEPS DAY 4 OFF DAY 2 BACK / TRAPS DAY 5 SHOULDERS / BICEPS DAY 3 QUADS / CALVES DAY 6 DEADLIFT / HAMSTRINGS DAY 7 OFF

CHEST/ TRICEPS CHEST

BENCH PRESS- POWER 2-4 SETS / 3-5 REPETITIONS INCLINE BENCH PRESS- MUSCLE 2-3 SETS/ 6-12 REPETITIONS DUMBBELL BENCH PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS

TRICEPS

CLOSE GRIP BENCH PRESS- POWER 2 SETS / 3-5 REPETITIONS SEATED FRENCH PRESS- MUSCLE 2 SETS / 6-12 REPETITIONS CABLE TRICEP EXTENSION- BURN 1 SET / 40 REPETITIONS

BACK / TRAPS BACK

BARBELL BENT ROW- POWER 2-4 SETS / 3-5 REPETITIONS DUMBBELL BENT ROW- MUSCLE 2-3 SETS / 6-12 REPETITIONS LAT PULLDOWN- MUSCLE 2-3 SETS / 6-12 REPETITIONS SEATED CABLE ROW- BURN 1 SET / 4O REPETITIONS

TRAPS

POWER BARBELL SHRUGS- POWER 2 SETS / 3-5 REPETITIONS DUMBBELL SEATED SHRUGS- MUSCLE 2 SETS / 6-12 REPETITIONS POWER BARBELL SHRUGS- BURN 1 SET / 40 REPETITIONS

QUADS / CALVES QUADS

SQUAT- POWER 2-4 SETS / 3-5 REPETITIONS LEG PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS FRONT SQUAT- MUSCLE 2-3 SETS / 6-12 REPETITIONS LEG PRESS- BURN 1 SET/ 40 REPETITIONS

SHOULDERS / BICEPS SHOULDERS

SEATED BARBELL PRESS- POWER 2-4 SETS / 3-5 REPETITIONS SEATED DB ARNOLD PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS BARBELL FRONT RAISE- MUSCLE 2 SETS / 6-12 REPETITIONS DUMBBELL LATERAL RAISE- BURN 1 SET / 40 REPETITIONS

BICEPS

PINWHEEL DB CURLS- POWER 2 SETS / 3-5 REPETITIONS STANDING BARBELL CURLS- MUSCLE 2-3 SETS / 6-12 REPETITIONS CABLE PREACHER CURL- BURN 1-2 SETS/ 40 REPETITIONS

DEADLIFT / HAMSTRINGS

BARBELL DEADLIFT- POWER 2-4 SETS / 3-5 REPETITIONS ROMANIAN DEADLIFT- MUSCLE 3-4 SETS / 6-12 REPETITIONS LEG CURL- MUSCLE 3-4 SETS / 6-12 REPETITIONS LEG CURL- BURN 1 SET / 40 REPETITIONS

POWER BUILDING 3 DAY SPLIT

POWER MUSCLE BURN

POWER BUILDING 3 DAY SPLIT

WHILE THERE ARE MANY AWYS TO STRUCTURE A 3 DAY SPLIT. THE FOLLOWING VARIATION WORKS WELL FOR THE POWER MUSCLE BURN SYSTEM.

DAY 1 CHEST/BACK DAY 4 SHOULDERS / ARMS DAY 2 LEGS DAY 5 OFF DAY3 OFF

YOU WILL NOTICE THE PROGRAM INCLUDES A NICE 3 DAY LAY OFF AFTER WORKING SHOULDERS/ ARMS. THIS WILL PROVIDE YOU WITH PLENTY OF REST, BEFORE TARGETING CHEST / BACK AGAIN.

CHEST / BACK CHEST

BENCH PRESS- POWER 4 SETS / 3-5 REPETITIONS INCLINE DB BENCH- MUSCLE 2-3 SETS / 6-12 REPETITIONS HAMMER STRENGTH BENCH- MUSCLE 2-3 SETS / 6-12 REPETITIONS PEC DECK- BURN 2 SETS / 40 REPETITIONS

BACK

BARBELL DEADLIFT- POWER 2 SETS / 3-5 REPETITIONS DUMBBELL BENT ROW-MUSCLE 2-3 SETS / 6-12 REPETITIONS LATERAL PULLDOWN-MUSCLE 2-3 SETS / 6-12 REPETITIONS SEATED CABLE ROW- BURN 1-2 SETS / 40 REPETITIONS

LEGS QUADS

SQUAT- POWER 4 SETS / 3-5REPETITIONS LEG PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS FRONT SQUAT- MUSCLE 2-3 SETS / 6-12 REPETITIONS LEG PRESS- BURN 2 SETS / 40 REPETITIONS

HAMSTRINGS

STIFF LEG DEADLIFT-POWER 2 SETS / 3-5 REPETITIONS DUMBBELL STIFF LEG DEADLIFT-MUSCLE 2-3 SETS/ 6-12 REPETITIONS LEG CURL- BURN 1-2 SETS / 40 REPETITIONS

CALVES

SEATED CALF RAISE- MUSCLE 2-3 SETS / 6-12 REPETITIONS LEG PRESS CALF RAISE- BURN 1-2 SETS / 40 REPETITIONS

ABDOMINALS

WEIGHTED DECLINE SIT-UP- MUSCLE 2-3 SETS / 6-12 REPETITIONS CABLE CRUNCH- BURN 1-2 SETS / 40 REPETITIONS

SHOULDERS / ARMS SHOULDERS

SEATED BARBELL OVERHEAD PRESS-POWER 4 SETS/ 3-5 REPETITIONS SEATED ARNOLD PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS UPRIGHT ROW- MUSCLE 2-3 SETS / 6-12 REPETITIONS DUMBBELL LATERAL RAISE- BURN 2 SETS / 40 REPETITIONS

ARMS

CLOSE GRIP BENCH PRESS- POWER 2 SETS/ 3-5 REPETITIONS PINWHEEL DB CURL- POWER 2 SETS / 3-5 REPETITIONS EZY BAR “SKULL CRUSHER”- MUSCLE 2-3 SETS / 6-12 REPETITIONS STANDING BARBELL CURL-MUSCLE 2-3 SETS / 6-12 REPETITIONS CABLE TRICEP EXTS- BURN 1-2 SETS/ 40 REPETITIONS PREACHER CURL-BURN 1-2 SETS / 40 REPETITIONS

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