29-Jul Arms & Legs

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

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

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

Working Weight: 40 to 200

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

Working Weight: 4/5/6

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

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

Working weight: 20/25

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

Working weight: 4/5/7.5

1k Row

27-Jul Chest & Back

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

Working Weight - Bar/10/20/60/80

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 40/60/90

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

Working Weight - 15

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

Working Weight - 20/40

Dips 4x10- 20

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

Working Weight - 55

26-Jul Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 5kg

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

Working Weight: 17.5/20

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 - 25/35

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

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

25-Jul Arms

Arms

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

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

Working weight: 20/25

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

Working weight: 4/5/7.5

1k Row

5k Astro

23-Jul Legs

Legs - 

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

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

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

Working Weight: 40 to 200

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: 4/5/6

22-Jul WOD & Astro

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

5 rounds of -

10x 16kg KB Swing

20x PUs

5k Astro

20-Jul Legs

Legs - 

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

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

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

Working Weight: 40 to 200

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: 4/5/6

19-Jul Delts & Calves

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 5kg

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

Working Weight: 17.5/20

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 - 25/35

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

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

18-Jul Arms

Arms

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

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

Working weight: 20/25

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

Working weight: 4/5/7.5

1k Row

5k Astro

14-Jul Legs

Legs - 

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

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

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

Working Weight: 40 to 200

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: 4/5/6

13-Jul Astro

5k

12-Jul Delts & Calves

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 5kg

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

Working Weight: 17.5/20

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 - 25/35

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

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

1k Row

9-Jul Arms

Arms

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

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

Working weight: 20/25

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

Working weight: 4/5/7.5

1k Row

Swimming 

4-Jul Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 5kg

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

Working Weight: 17.5/20

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 - 25/35

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

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

1k Row

2-Jul Legs

Legs - 

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

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

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

Working Weight: 40 to 200

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: 4/5/6

6k Walk

1-Jul Arms

Arms

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

Working weight: 15kg

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

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

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

Working weight: 20/25

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

Working weight: 4/5/7.5

1k Row

5k Astro