30-Nov Legs

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 3/4/5/6

28-Nov Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 20/30/50

Face pulls 3x15-20

Working Weight: 15

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35kg

500m Row

27-Nov Chest & Back / Astro

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/82.5kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight 30/50/70kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - Just each 50kg

Astro 5k

25-Nov Mix

Standing calf raises 5x5 80kg

Seated calf raises 3x10 40kg

Seated Row 5x5 80kg

Seated Bench Press 5x10 40kg 

Leg extensions 8x5 10 Plates

5 rounds of -

10x 12.5kg Rope Tri Ext

10x 12.5kg Rope Curl

Lying Hamstring Ext 5x5 6 plates

3 Rounds of -

10x 10kg BCs

10x 10kg HCs

EZ Curl Bar 5x10 15kg

5 rounds of -

10x front Ext 5kgs

10x lateral Ext 5kgs

24-Nov Arms & Boxing

Boxing 45min

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 5/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

23-Nov Legs

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 3/4/5/6

21-Nov Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 20/30/50

Face pulls 3x15-20

Working Weight: 15

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35kg

18-Nov Mix

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Face pulls 3x15-20

Working Weight: 12.5

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg

20-Nov Chest & Back / Astro

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/82.5kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight 30/50/70kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - Just each 50kg

Astro 5k

14-Nov WOD

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

25x Squats

13-Nov Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/82.5kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight 30/50/70kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - Just each 50kg

11-Nov Donard

10-Nov Day 2 / Boxing

Boxing 45min

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 5/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

9-Nov Day 4

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 3/4/5/6

7-Nov Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 12.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg

4-Nov WOD

Hip and Back Mobility 

5 Rounds of -

10x Squat 12.5kg

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

20x PUs

10x 16kg KB Swings

BCs

6-Nov Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/82.5kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight 30/50/70kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - Just each 50kg

2-Nov Day 2 / Boxing

Boxing 45min

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 5/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

1-Nov Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 12.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg