28-Feb Legs & Shoulders

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: 80/160/200/250

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

Shoulders

16kg KB 5x5

BB Press 10x5

BO Fly 10x5

Lat Raise/Front Raise 10/10x5

Bicep finisher…

27-Feb Astro

5k

26-Feb 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

Boxing 45min

24-Feb Astro

5k

23-Feb Walk

8k

21-Feb Calves & Delts

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: 20/30/40/50

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

Working Weight: 40/60/80

1k Row

20-Feb Astro

5k

19-Feb WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

18-Feb 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: 80/160/200/250

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

14-Feb 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: 20/30/40/50

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

Working Weight: 40/60/80

1k Row

12-Feb 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

11-Feb Chest & Bsck

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

10-Feb Astro

5k 

7-Feb 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

6-Feb 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: 80/160/200/250

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

1k Row

5-Feb Calves & Delts

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: 20/30/40/50

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

Working Weight: 40/60/80

5k Walk