31-Jan Delts & Calves

Delts Workout

Face pulls 3x15-20

Working Weight: 25

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 - 35

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

Working weight: 20/30/40

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

Working Weight: 40/60/80

30-Jan 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: 10/12.5/15/17.5/21.25

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

29-Jan Walk

10.5k

28-Jan 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-Jan 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

5k walk

23-Jan 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

20-Jan Arms/Astro

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 Astro

17-Jan Calves & Delts/Boxing

Delts Workout

Face pulls 3x15-20

Working Weight: 25

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 - 35

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

Working weight: 20/30/40

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

Working Weight: 40/60/80

45min Boxing

16-Jan 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

7k walk

15-Jan Boxing

45min

13-Jan Walk

10k

12-Jan WOD

1k Row

Hotel Machines:

Legs - ext, curl, press

Lat, shoulder, press

BC/HC/Tri

11-Jan Walk

11k

10-Jan Stretch/Mobility & WOD

Lower back/mobilty 

10 Rounds of 

10x 12.5kg Squat

10x PUs

BC/HC

9-Jan 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

Hotel Machines:

Legs - ext, curl, press

Lat, shoulder, press

BC/HC

8-Jan Walk

15k walking 

6-Jan Calves & Delts/Boxing

Delts Workout

Face pulls 3x15-20

Working Weight: 25

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 - 35

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

Working weight: 20/30/40

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

Working Weight: 40/60/80

4-Jan 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

3-Jan 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

45min Boxing

2-Jan Arms/Boxing

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

45min Boxing

5k Astro