[Nick82]

Thursday 2nd June – Pull 2

Treadmill

10 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 4)

40 x 5
50 x 4
60 x 3
70 x 2

80 x 6
70 x 10
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 5

61 x 7
54 x 10
(Up reps)

Single hammer row 5-9, 10-12
(Weight each arm)

40 x 6

60 x 9
50 x 12
(Better reps,change to both arms)

Db row 5-9, 10-12

22.5 x 10

30 x 9
25 x 12
(Up weight)

Back stretch

Rope Face pulls 5-9, 10-12
(Setting 6)

35 x 10

45 x 15
40 x 20
(Up weight a lot)

Hoist preacher curl 6-9, 10-12
(Seat 4)

20 x 12

35 x 12
30 x 14
(Up weight)

Seated db curl 6-9, 10-12

12.5 x 9
10 x 12
(Slower reps)

Bicep stretch

Stepper

15 mins @ 8
44 floors

[Nick82]

Tuesday 31st May – Push 2

Treadmill

10 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

40 x 5
50 x 4
60 x 3
70 x 2
80 x 1

90 x 6
80 x 10
(Up reps)

Neutral grip High Incline machine press 5-9, 10-12
(Nautilus – Back 2, seat 6)

50 x 5
60 x 3
70 x 2

80 x 9
70 x 12
(Up weight)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)
Lean forward

33 x 12

47 x 12
40 x 14
(Up reps)

Chest stretch

OH DB press 5-9, 10-12
(Seat 6)

15 x 8
20 x 4

25 x 8
20 x 11
(Up reps)

Single arm side raise 10-12, 10-12

10 x 11
7.5 x 12
(Slower reps)

Shoulder stretch

Dips (tricep focus, front of bars) 6-9, 10-12

Bw x 10
Bw x 8
(Up reps)

V bar tricep 15-20, 15-20

35 x 20
45 x 15
(Up weight and drop reps)

Tricep stretch

Abs 4 sets v sits 15

15, 15, 12, 12,
(Up reps)

Ab stretch

Stairs

15 mins level 8 / 65 floors

[Nick82]

Monday 30th May – Legs 1

Bikes

10 mins @ 8
4.34k

Laying hamstring curl 5-9, 10-12

25 x 10
32 x 4
39 x 3
46 x2
53 x 1

58 x 6
55.5 x 10
(Up weight)

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
160 x 4
180 x 3
200 x 2

220 x 5
200 x 8
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 6
185 x 10
(Match reps)

Legs extension 8-10 (Triple drop set)

56.5 x 10 ds
49.5 x 10 ds
42.5 x 10
(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 8
30 x 6

37.5 x 9
32.5 x 12
(Slower reps)

Abductor 15-20, 15-20

115 x 20
105 x 20
(Up weight)

Abductor (rest pause) 15,8,5

110 x 15,8,5
(Slower reps)

Hamstring stretch

Donkey calf raise 10-12, 10-12, 10-12

60 x 15
70 x 14
80 x 13
(Up reps)

Calf stretch

Stairs

12 mins @ 8
52 floors

[Nick82]

Thanks Clare

[Nick82]

Thanks Kamara. I’ve basically cut back the high rep sets and concentrating on the 5-9 / 10-12 sets on the compound exercises. 8 working sets for back, chest, quads, hams and shoulders and 4 for the rest.

[Nick82]

Cheers max

[Nick82]

Friday 26th May – Pull 1

Treadmill

10 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

15 x 5
20 x 4
25 x 3
27.5 x 2

30 x 7
27.5 x 10
(Up reps)

Lat pull down 5-9, 10-12
(Knee 3, Seat 3)

80 x 8
100 x 3

110 x 7
100 x 10
(Up reps)

RDL 5-9, 5-9

40 x 5
60 x 3
70 x 1

85 x 6
75 x 10
(Up reps)

Rack chins 10-12, 10-12
(Clip 4 savage smiths)

Bw x 10
Bw x 10
(Up reps)

Seated cable row (Triple drop set) 10.

6 x 8

11 x 10 ds
10 x 8 ds
9 x 6 ds
(Up reps)

Db row 15-20

25 x 18
(Up reps)

Rear delt machine (rest pause) 12,6,3
(Seat 2) (open palms on handles)

40 x 14,8,5
(Up reps)

Back stretch

Single arm LF preacher 8-12, 8-12

17.5 x 10

27.5 x 9
22.5 x 12
(Up reps)

Hammer curls (triple drop set) 15

12.5 x 15 ds
10 x 10 ds
7.5 x 8
(Slower reps)

Bicep stretch

Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)

120 x 10
130 x 10
140 x 10
(Up reps)

Calf stretch

Summit trainers

10 mins @ 8. 0.82k

[Nick82]

Wednesday 25th May – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Shoulder warm up

HS High Incline machine press 5-9, 10-12
(Seat 6)

20 x 5
30 x 4
40 x 3
45 x 2

55 x 9
45 x 12
(Up weight)

Slight incline DB press 5-9, 10-12
(Seat 2)

22.5 x 5
25 x 4
27.5 x 3
30 x 2

32.5 x 4
Shoulder issue
Nautilus chest press next week

Nautilus chest press

40 x 12
(Better reps)

Smith Shoulder press 5-9, 10-12
(LF machine, Back 6)

Bar x 10
20 x 6

40 x 8
30 x 11
(Up reps)

Champagne press 5-12, 10-15
(Seat 4)

10 x 5

15 x 9
12.5 x 12
(Slower reps)

Cable flies 15-20, 15-20
(Clip 6)

15 x 22
20 x 15
(Up reps)

Chest stretch

Seated DB side raise 15-20, 15-20

7.5 x 15
7.5 x 15
(Up reps)

Shoulder stretch

HS triceps extension machine 10-12, 10-12
(Seat 5)

50 x 12
40 x 12
(Up reps)

Tricep rope push down 15-20 (rest pause 10 sec, 3 sets)

35 x 20, 12,9
(Better reps)

Tricep stretch

Abs 3 sets leg raises

17, 17, 17
(Up reps)

Ab stretch

Summit trainers

10 mins @ 8. .69k

[Nick82]

Tuesday 24th May – Legs 2

Bike

5 mins @ 10
1.92k

Db Squats 5-9, 10-12

15 x 5
20 x 4
25 x 3
30 x 2
37.5 x 1

42.5 x 6
37.5 x 10
(Up reps)

Leg press (wide) 5-9, 10-12

160 x 5
200 x 4
220 x 3

240 x 8
220 x 11
(Up reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8
60 x 5

100 x 5
80 x 10
(Better reps)

Adductor (rest pause) 12,6,3

110 x 8

122.5 x 12,6,3
(Up weight)

Quad stretch

Seated hamstring curl 5-9, 10-12

22.5 x 10
27.5 x 5
30 x 3

40 x 9
35 x 12
(Up weight)

Atlantis Glute bridge machine 5-9, 10-12
(Seat 4, hip 1)

20 x 10

30 x 7
25 x 11
(Slower reps)

Lying leg curl (feet close) 15-20, 15-20

34.5 x 20
37 x 19
(Up reps)

Walking lunges 15-20, 15-20 (left this week, knee issue)

Bw x 20
Bw x 20
(Up reps)

Hamstring stretch

Toe press 15 (1 triple ds)

87.5 x 10

105 x 12 ds
95 x 12 ds
85 x 12
(Slower reps)

Calf stretch

Bike

10 mins @ 10
3.84k

[Nick82]

Friday 20th May – Pull 2

Treadmill

5 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 4)

40 x 5
45 x 4
50 x 3
60 x 2

70 x 9
60 x 12
(Up reps)

Chin ups (palms facing) 5-9, 10-12
(Knee supported)

-35.5 x 10
-31 x 8
(Lower resistance)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 5

61 x 7
54 x 10
(Up reps)

Single hammer row 5-9, 10-12
(Weight each arm)

40 x 6

60 x 8
50 x 11
(Up reps)

Dual bench DB row 15-20, 15-20
(Seat 4)

15 x 16
17.5 x 13
(Up reps)

DB Shrugs, 15

27.5 x 16
(Up weight)

Back stretch

DB rear delt 5-9, 10-12
(Seated)

7.5 x 16
5 x 17
(Slower reps)

Face pulls (rest pause) 15,8,5
(Setting 6)

42 x 12,8,5
(Up reps)

Hoist preacher curl 6-9, 10-12
(Seat 4)

20 x 12

35 x 10
30 x 12
(Slower reps)

Seated db curl 6-9, 10-12

12.5 x 9
10 x 12
(Slower reps)

Bicep stretch

Seated Calves cluster set 6 x 4

110 x 4,4,4,4,4,4
(Up weight)

Calf stretch

Stairs

10 mins @ 8
44 floors

[Nick82]

Wednesday 18th May – Push 2

Treadmill

10 mins @ 6.2 / 6 incline

Slow everything down!!!!!

Decline machine press 5-9, 10-12

40 x 5
50 x 4
60 x 3
70 x 2

80 x 7
70 x 10
(Up reps)

High Incline machine press 5-9, 10-12
(Nautilus – Back 2, seat 5)

50 x 5
60 x 3
70 x 2

80 x 9
70 x 9
(Better reps)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)

33 x 10

47 x 10
40 x 12
(Up reps)

Chest stretch

OH DB press 5-9, 10-12
(Seat 7)

15 x 8
20 x 4

25 x 7
20 x 11
(Up reps)

Single arm side raise 10-12, 10-12

10 x 11
7.5 x 12
(Slower reps)

Atlantis side raise 15
(Platform 4)

18.6 x 16
(Up reps)

Shoulder stretch

Dips (tricep focus, front of bars) 6-9, 10-12

Bw x 10
Bw x 8
(Up reps)

V bar tricep 15-20, 15-20

35 x 20
40 x 20
(Up weight)

Narrow grip press up 6-9, 10-12

10
9
(Up reps)

Tricep stretch

Abs 4 sets v sits 15

15, 15, 12, 12,
(Up reps)

Ab stretch

(School run today instead)

Stairs

5 mins level 8, 22 levels

[Nick82]

Tuesday 17th May – Legs 1

Bikes

10 mins @ 8
3.93k

Laying hamstring curl 5-9, 10-12

25 x 10
32 x 4
39 x 3
46 x2
53 x 1

55.5 x 9
51 x 12
(Up weight)

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
160 x 4
180 x 3
200 x 2
220 x 1

240 x 4
220 x 6
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 9
185 x 12
(Slower reps)

Legs extension 8-10 (Triple drop set)

56.5 x 10 ds
49.5 x 10 ds
42.5 x 10
(Up reps)

Leg press 15-20, 15-20, 50.
(Last set drop set)

120 x 20
100 x 20 ds
80 x 38
(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 8
30 x 6

37.5 x 9
32.5 x 12
(Slower reps)

Abductor 15-20, 15-20

115 x 20
105 x 20
(Up weight)

Abductor (rest pause) 15,8,5

110 x 15,8,5
(Slower reps)

Hamstring stretch

Donkey calf raise 10-12, 10-12, 10-12

60 x 15
70 x 12
80 x 12
(Up reps)

Calf stretch

Bike

5 mins @ 8 x 2.22k

(Not today, school run)

[Nick82]

Saturday 14th May – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

15 x 5
17.5 x 4
22.5 x 3
27.5 x 2

30 x 6
27.5 x 10
(Up reps)

Lat pull down 5-9, 10-12
(Knee 3, Seat 3)

80 x 8
90 x 6

110 x 9
100 x 10
(Better reps)

RDL 5-9, 5-9

40 x 5
60 x 3
70 x 1

85 x 5
75 x 10
(Up reps)

Rack chins 10-12, 10-12
(Clip 4 savage smiths)

Bw x 10
Bw x 9
(Up reps)

Seated cable row (Triple drop set) 10.

6 x 8

10 x 13 ds
9 x 11 ds
8 x 9 ds
(Up reps)

Db row 15-20

25 x 17
(Up reps)

Rear delt machine (rest pause) 12,6,3
(Seat 2) (open palms on handles)

40 x 13,7,4
(Up reps)

Back stretch

Single arm LF preacher 8-12, 8-12

17.5 x 6

27.5 x 9
22.5 x 11
(Up reps)

Hammer curls (triple drop set) 15

12.5 x 15 ds
10 x 12 ds
7.5 x 10
(Up reps)

Bicep stretch

Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)

120 x 9
130 x 9
140 x 9
(Up reps)

Calf stretch

Stairs

10 mins @ 8

[Nick82]

Friday 13th April – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Shoulder warm up

HS High Incline machine press 5-9, 10-12
(Seat 5)

20 x 5
30 x 4
40 x 3

50 x 6
40 x 10
(Up reps)

Slight incline DB press 5-9, 10-12
(Seat 2)

22.5 x 5
25 x 4
27.5 x 3
30 x 2

32.5 x 7
30 x 10
(Better reps)

Smith Shoulder press 5-9, 10-12
(LF machine, Back 6)

Bar x 10
20 x 5

40 x 7
30 x 10
(Up reps)

Champagne press 5-9, 10-12
(Seat 5)

10 x 5

15 x 6
12.5 x 10
(Slower reps)

Cable flies 15-20, 15-20
(Clip 6)

10 x 23
15 x 22
(Up weight)

Chest stretch

Seated DB side raise 15-20, 15-20

7.5 x 15
7.5 x 15
(Up reps)

Shoulder stretch

HS triceps extension machine 10-12, 10-12
(Seat 5)

50 x 12
40 x 12
(Up reps)

Tricep rope push down 15-20 (rest pause 10 sec, 3 sets)

35 x 20, 12,9
(Better reps)

Tricep stretch

Abs 3 sets leg raises

17, 17, 17
(Up reps)

Ab stretch

Incline treadmill

10 mins @ 6 incline, speed 6.2

[Nick82]

Tuesday 10th May – Legs 2

Bike

5 mins @ 10
2.01k

Db Squats 5-9, 10-12

15 x 5
20 x 4
25 x 3
30 x 2
35 x 1

40 x 9
35 x 12
(Up weight)

Cybex Leg press (wide) 5-9, 10-12

160 x 5
200 x 4
220 x 3

240 x 7
220 x 10
(Up reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8

90 x 7
80 x 10
(Better reps)

Adductor (rest pause) 12,6,3

110 x 8

122.5 x 12,6,3
(Up weight)

Quad stretch

Seated hamstring curl 5-9, 10-12

22.5 x 10
27.5 x 5
30 x 3

40 x 9
35 x 12
(Up weight)

Atlantis Glute bridge machine 5-9, 10-12
(Seat 4, hip 2)

20 x 10

30 x 7
25 x 11
(Slower reps)

Lying leg curl (feet close) 15-20, 15-20

34.5 x 20
37 x 18
(Up reps)

Walking lunges 15-20, 15-20

Bw x 20
Bw x 20
(Up reps)

Hamstring stretch

Toe press 15 (1 triple ds)

87.5 x 10

105 x 12 ds
95 x 12 ds
85 x 12
(Slower reps)

Calf stretch

Bike

10 mins @ 10
3.84k