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    WEEK 8 WORKOUT A Spilt Squat - 30kg...

    WEEK 8

    WORKOUT A

    Spilt Squat - 30kg
    Dumbbell Bench Press - 55kg
    Dumbbell Rows - 25kg
    Reverse Flies - 15kg
    Calf Raises - 27.5kg
    French Press - 17.5kg
  • Replies
    25
    Views
    1,578

    WEEK 8 WORKOUT B Walking Lunge: 40kg...

    WEEK 8

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 40kg
    RDL: 65kg
    Pull-ups Bodyweight
    Ab work
    Curls: 27kg
  • Replies
    25
    Views
    1,578

    WEEK 8 WORKOUT A Spilt Squat - 30kg...

    WEEK 8

    WORKOUT A

    Spilt Squat - 30kg
    Dumbbell Bench Press - 55kg
    Dumbbell Rows - 25kg
    Reverse Flies - 15kg
    Calf Raises - 27.5kg
    French Press - 17.5kg
  • Replies
    25
    Views
    1,578

    WEEK 7 WORKOUT B Walking Lunge: 40kg...

    WEEK 7

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 35kg
    RDL: 60kg
    Pull-ups: Bodyweight
    Ab work: Failure
    Curls: 26kg
  • Replies
    25
    Views
    1,578

    WEEK 7 WORKOUT A Spilt Squat - N/A...

    WEEK 7

    WORKOUT A

    Spilt Squat - N/A
    Dumbbell Bench Press - 52kg
    Dumbbell Rows - 25kg
    Reverse Flies - 12kg
    Calf Raises - 27kg
    French Press - 16kg
  • Replies
    25
    Views
    1,578

    WEEK 7 WORKOUT B Walking Lunge: 45kg...

    WEEK 7

    WORKOUT B

    Walking Lunge: 45kg
    Overhead Press: 35kg
    RDL: 60kg
    Pull-ups: 8, 8,
    Ab work: Failure
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 6 WORKOUT A Spilt Squat - 40kg...

    WEEK 6

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 50kg
    Dumbbell Rows - 22kg
    Reverse Flies - 12kg
    Calf Raises - 27kg
    French Press - 15kg
  • Replies
    25
    Views
    1,578

    WEEK 6 WORKOUT B Walking Lunge: 40kg...

    WEEK 6

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 32kg
    RDL: 57.5kg
    Pull-ups: 8, 8, 7 (negatives to make up the 8 reps)
    Ab work: Failure
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 6 WORKOUT A Spilt Squat - 40kg...

    WEEK 6

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 50kg
    Dumbbell Rows - 22kg
    Reverse Flies - 12kg
    Calf Raises - 25kg
    French Press - 18.5kg FAIL - 15kg
  • Replies
    25
    Views
    1,578

    WEEK 5 WORKOUT B Walking Lunge: 40kg...

    WEEK 5

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 30kg
    RDL: 55kg
    Pull-ups: 8, 8, 5 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 5 WORKOUT A Spilt Squat - 40kg...

    WEEK 5

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 47kg
    Dumbbell Rows - 20kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg
  • Replies
    25
    Views
    1,578

    WEEK 5 WORKOUT B Walking Lunge: 40kg...

    WEEK 5

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 30kg
    RDL: 55kg
    Pull-ups 8, 8, 3 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 4 WORKOUT A Spilt Squat - 35kg...

    WEEK 4

    WORKOUT A

    Spilt Squat - 35kg
    Dumbbell Bench Press - 45kg
    Dumbbell Rows - 18.5kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg
  • Replies
    25
    Views
    1,578

    WEEK 4 WORKOUT B Walking Lunge: 35kg...

    WEEK 4

    WORKOUT B

    Walking Lunge: 35kg
    Overhead Press: 27kg
    RDL: 50kg
    Pull-ups 8, 7, 5 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 4 WORKOUT A Spilt Squat - 35kg...

    WEEK 4

    WORKOUT A

    Spilt Squat - 35kg
    Dumbbell Bench Press - 45kg
    Dumbbell Rows - 18.5kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg
  • Replies
    25
    Views
    1,578

    WEEK 3 WORKOUT B Walking Lunge: 30kg...

    WEEK 3

    WORKOUT B

    Walking Lunge: 30kg
    Overhead Press: 25kg
    RDL: 50kg
    Pull-ups 8, 5, 4 (negatives to make up the 8 reps)
    Ab work: 25 reps
    Curls: 25kg
  • Replies
    25
    Views
    1,578

    WEEK 3 WORKOUT A Spilt Squat - 30kg...

    WEEK 3

    WORKOUT A

    Spilt Squat - 30kg
    Dumbbell Bench Press - 42kg
    Dumbbell Rows - 17.5kg
    Reverse Flies - 7kg
    Calf Raises - 50kg
    French Press - 17kg
  • Replies
    25
    Views
    1,578

    WEEK 3 WORKOUT B Walking Lunge: 30kg...

    WEEK 3

    WORKOUT B

    Walking Lunge: 30kg
    Overhead Press: 25kg
    RDL: 50kg
    Pull-ups 8, 5, 3 (negatives to make up the 8 reps)
    Ab work: 25 reps
    Curls: 25kg
  • Replies
    4
    Views
    826

    A great body weight exercise for shoulders is the...

    A great body weight exercise for shoulders is the Pike Push-Up and then onto Elevated Pike Push-Ups.
  • Replies
    25
    Views
    1,578

    WEEK 2 WORKOUT A Spilt Squat - 25kg...

    WEEK 2

    WORKOUT A

    Spilt Squat - 25kg
    Dumbbell Bench Press - 42kg
    Dumbbell Rows - 16kg
    Reverse Flies - 7kg
    Calf Raises - 45kg
    French Press - 17kg
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