31-Dec Chest & Back

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

Working Weight - Bar/20/60/80/82.5

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 60/75/85

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 - 60

20min StairMastet

28-Dec Legs

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

27-Dec Arms

Arms

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

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: 30

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

Working weight: 4/5/7.5

7.5k Hike

25-Dec Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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

Working Weight - 10

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: 20/30/40/50

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

Working Weight: 40/60/85

Leg ext 5 reps all the way up…

Working Weight 10+1 plate each set 

Then 3x5 of the 20 plates

BC 10kg BB 5x10

BC 15kg BB 3x10

24-Dec Chest & Back

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

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

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 40/60/80

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 - 60

5k Walk

20-Dec Calves & Delts /Boxing

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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 - 25/35

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

Working weight: 20/30/40/50

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

Workibg Weight: 40/60/85

Leg ext 5/5 

Working Weight 10+1 plate each set 

500m Row

45min Boxing 

19-Dec Arms

Arms

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

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: 30

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

Working weight: 4/5/7.5

18-Dec Chest & Back/Boxing

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

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

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 40/60/80

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 - 60

45min Boxing

5k Walk

17-Dec Legs/Boxing

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

500m Row

45min Boxing

5k walk

16-Dec Walk/Astro

8k Walk

5k Astro

13-Dec Arms

Arms

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

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: 30

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

Working weight: 4/5/7.5

12-Dec Hike

6/7k

11-Dec Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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 - 25/35

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

Working weight: 20/30/40/50

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

Workibg Weight: 40/60/85

Leg ext 5/5 

Working Weight 10+1 plate each set 

2k Row

10-Dec Legs

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

10min StairMaster

10k 

9-Dec Chest & Back

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

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

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 40/60/80

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 - 60

1k Row

5k Walk

5k Astro

8-Dec Walk

10k

6-Dec Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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 - 25/35

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

Working weight: 10/20/30/42.5

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

Workibg Weight: 40/60/85

5-Dec Arms

Arms

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

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: 30

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

Working weight: 4/5/7.5

1k Row

5k Row

3-Dec Legs

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

2-Dec 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

5k Astro