TRAINING AND WORKOUTS

TRICEP PRESS UP
Week 1 - As many reps as possible
Week 7 - As many reps as possible

Placing your hands shoulder width apart in a press up

position, perform a controlled press up, keeping your
back flat and your elbows tight to the body throughout.

WEEK 1 & 7 - PULL

SUPERSET
DB BENT OVER ROW
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

With soft knees and your torso leant forwards keep the
back flat throughout.

Taking the dumbbells in each hand with an overhand

grip draw them upwards into your belly button -keeping
the elbows close past your sides.

Slowly lower to the base of the rep- feeling a stretch

through the back before repeating.
STRAIGHT ONTO

DB RDL
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Feet at shoulder width apart, break at the hips and bend

your knees - keeping the dumbbells close to the front of
your legs.

Keep a flat back while lowering the weights until you

feel a strong stretch through your hamstrings and glutes.

Push through the feet to drive the dumbbells upwards,

driving the hips forwards by squeezing the glutes and
hamstrings as you pass the knees.

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TRAINING AND WORKOUTS
SUPERSET
STRAIGHT ARM PULL DOWN
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Place your hands just outside of shoulder width apart

on the bar, with the body at a 45-degree angle to the
ground.

Keep your arms straight and push the bar directly down
and then towards the body until you reach your crotch
area– contracting your back throughout.

Be sure to maintain your posture throughout.

STRAIGHT ONTO

LAT PULL DOWN

Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Take an overhand grip just outside of your shoulder

width.

Initiate the movement by contracting your scapula down

and into place, then draw the elbows close past the side
until the bar touches just below your collar bone.

Maintain a small arch in the lower back and stretch the

back at the peak by pushing upward slightly.

TRISET
DB SHRUG
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Place your feet shoulder width apart, dumbbells by your

side, palms facing inwards and keep your shoulders
pulled back.

Shrug your shoulders upwards, contracting your trape-

zius; pause for a second before controlling the dumb-
bells during the eccentric and stretching the traps at the
base of each rep.

Keep your head and neck neutral.

CONTINUE ONTO THE FINAL

EXERCISE ON THE NEXT PAGE
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TRAINING AND WORKOUTS
FACE PULL
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Use a rope attachment on a high pulley, stand tall with

the feet at shoulder width, lean slightly backwards and
brace.

Split your hands and drive the elbows backward- finish-

ing with the hands just above the shoulders.

Keep your elbows high throughout, return to the start

and repeat.
STRAIGHT ONTO
BENT OVER ROW
Week 1 - As many reps as possible
Week 7 - As many reps as possible

With soft knees and your torso leant forwards keep the
back flat throughout.

Take a shoulder width overhand grip and draw the dum-

bells into your belly button -keeping the elbows close
past the sides.

Slowly lower to the base of the rep- feeling a stretch

through the back before repeating.

WEEK 1 & 7 - LEGS

SUPERSET
GOBLET SQUAT
Week 1 - 3 Sets x 10 Reps
Week 7 - 4 Sets x 8 Reps

Stand with your feet just beyond shoulder width apart.

Grip the dumbbell in both hands.

Pull your shoulders back and sit backwards, breaking

from the hips. Keep the weight through your heels, aim-
ing for your thighs to drop just below parallel with the
ground.

Powerfully drive up; squeezing through your thighs and

glutes at the peak.

CONTINUE ONTO THE FINAL

EXERCISE ON THE NEXT PAGE
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