At-home 15th of July to 5th of August

At-home 15th of July to 5th of August

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description! You can also log your weight, sets and reps by tapping on the green + that appears in the bottom right after tapping on an exercise.

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Incline dumbbell press3,4,462111.5
2AAlternating shoulder press3,3,48 (e/a)-
2BDumbbell row3,3,4410 sec hold1
3Diamond push up3,4,4101.5
4APlate raise3,3,4151
4BSuperman3,3,430 sec-
5Skull crusher3,4,4151
TUESDAY
1AWalking lunge3,4,430m2
1BSuitcase carry3,4,430m (e/a)1.5
2Crunch3,4,4301
3ADumbbell RDL3,3,420-
3BGoblet squat3,3,425slow1
4Calf raise3,3,410 (e/l)slow1
WEDNESDAY
1Renegade rowAMRAP 45 min12 (e/a)-1
2Reverse lunge-12 (e/l)--
3V-up-30 sec--
4Run-500m--
5Burpee-30 sec--
THURSDAY
1Incline dumbbell press3,4,462111.5
2AAlternating shoulder press3,3,48 (e/a)-
2BDumbbell row3,3,4410 sec hold1
3Diamond push up3,4,4101.5
4APlate raise3,3,4151
4BSuperman3,3,430 sec-
5Skull crusher3,4,4151
FRIDAY
1AWalking lunge3,4,430m2
1BSuitcase carry3,4,430m (e/a)1.5
2Crunch3,4,4301
3ADumbbell RDL3,3,420-
3BGoblet squat3,3,425slow1
4Calf raise3,3,410 (e/l)slow1

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.
  7. ‘W’ at the top of the plan means warm up.

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