30-Jan Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

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

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

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

Working Weight - 7.5

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

29-Jen Chest & Back

Chest & Back

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

Working Weight - Bar/10/20/60/92.5

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 40/60/80kg

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

Working Weight - 15

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

Working Weight - 20/35

Dips 4x10- 20

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

Working Weight - 50

22-Jan Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

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

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

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

21-Jan Chest & Back

Chest & Back

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

Working Weight - Bar/10/20/60/90

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 40/60/80kg

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

Working Weight - 12.5kg

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

Working Weight - 20/30

Dips 4x10- 20

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

Working Weight - Just each 50kg

19-Jan Arms

Arms

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

Working weight: 12.5/15kg

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

Working weight: 10/12.5/17.5

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

Working weight: 17.5

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: 15/25

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

Working weight: 4/5/7.5

18-Jan Legs / Boxing

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 180

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

45min boxing 

16-Jan Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

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

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

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

15-Jan Chest & Back

Chest & Back

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

Working Weight - Bar/10/20/60/90

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 40/60/80kg

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

Working Weight - 12.5kg

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

Working Weight - 20/30

Dips 4x10- 20

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

Working Weight - Just each 50kg

14-Jan Spin

30min spin 

13-Jan 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 180

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

12-Jan Arms

Arms

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

Working weight: 12.5/15kg

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

Working weight: 10/12.5/17.5

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

Working weight: 17.5

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: 15/25

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

Working weight: 4/5/7.5

1k Row

11-Jan Spin

Spin 30min 

9-Jan 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 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

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

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

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

1k Row

8-Jan Chest & Back

Chest & Back

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

Working Weight - Bar/10/20/60/87.5

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 40/60/70kg

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

Working Weight - 12.5kg

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

Working Weight - 20/30

Dips 4x10- 20

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

Working Weight - Just each 50kg

30min Spin

6-Jan WOD/Mix

1k Row

Seated Bench Press 5x10 40kg

Seated Row 5x10 40kg

Lat pull down 5x10 17.5kg

5 Rounds of -

10x Rope Tri 15kg

10x Rope BC 15kg

30min Spin

5-Dec Arms & Boxing

Boxing 45min

Arms

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

Working weight: 12.5/15kg

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

Working weight: 10/12.5/17.5

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

Working weight: 17.5

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: 15/25

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

Working weight: 4/5/7.5

4-Jan 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 180

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

3-Jan 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 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

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

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

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

1k Row

31-Dec WOD

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 -

10x 16kg KB Swings

25x PUs