JEANDRE PRETORIUS 6

WEEK TRAINING
PROGRAMME
(REST 1 MINUTE OR LESS BETWEEN SETS AND 2 MINUTES BETWEEN EXCERCISES
EXCEPT IF STATED DIFFERENTLY)
DAY 1,BACK & CHEST:

• 20 MIN INTERVAL CARDIO

• 5 X 20 HANGING LEG RAISES

• DEADLIFTS 3 X 10-12
• WIDE GRIP PULLDOWNS 2 X 10,2 X 20
• CLOSE GRIP MACHINE ROWS 2 X 10,2 X 20
• ROPE ROWS 3 X 20
• T-BAR ROWS 3 X 15

• CHEST/BENCH PRESS 2 X 10,2 X 20

• INCLINE PRESS 3 X 15
• CABLE FLYES 3 X 15
• PECK DECK 3 X 15
DAY 2,SHOULDERS & ARMS(BICEPS & TRICEPS)

• 20 MIN INTERVAL CARDIO

• 5 MIN SIT-UPS(AMRAP)

• SUPERSET X 4:
1. BATTLEROPES X 30 SEC
2. MACHINE SHOULDER PRESS X 15

• SUPERSET X 4:
1. DUMBELL SIDE RAISES X 15
2. BARBELL PLATE FRONT RAISES X 15

• SUPERSET X 4:
1. REAR DELT ROWS X 15
2. UPRIGHT ROWS X 15

• SUPERSET X 5:
1. BICEP BARBELL CURLS X 15
2. TRICEP PUSHDOWNS X 20
DAY 3: QUADS,HAMSTRINGS & CALVES

• 20 MIN INTERVAL CARDIO

• DOUBLE CRUNCHES 5 X 15-20

• WEIGHTED SQUATS 1 X 20(WARMUP),4 X 10

• WALKING LUNGES 3 X 15
• HACK SQUATS 3 X 12
• LEG PRESS 3 X 12
• SUPERSET X 3:
1. LEG EXTENSIONS X 20
2. LYING LEG CURLS X 15

• SEATED CALVE RAISES 4 X 15

• STANDING CALVE RAISES 4 X 20
DAY 4: BACK & CHEST

• 20 MIN INTERVAL CARDIO

• 5 MIN SITUPS
• RUSSIAN TWISTS 4 X 12 PER SIDE

• SUPERSET X 4:
1. CHEST PRESS X 15
2. WIDE GRIP PULLDOWNS X 15

• SUPERSET X 4:
1. DUMBELL FLYES(FLAT) X 15
2. BENT OVER BARBELL ROWS X 15

• SUPERSET X 4:
1. PECK DECK X 20
2. CLOSE GRIP MACHINE ROWS X 20

• SUPERSET X 4:
1. BATTLEROPES X 30 SEC
2. PUSHUPS X 15
DAY 5:ARMS(BICEPS & TRICEPS) & SHOULDERS

• 20MIN INTERVAL CARDIO

• HANGING LEG RAISES 5 X 20
• DOUBLE CRUNCHES 3 X 15

• SHRUGGS 5 X 20
• DUMBELL SHOULDER PRESS 5 X 12

• SUPERSET X 4:
1. BARBELL STRAIGHT CURLS X 10
2. DUMBELL HAMMER CURLS X 10

• SUPERSET X 4:
1. PREACHER CURLS X 12
2. PREACHER REVERSE CURLS X 12

• SUPERSET X 4:
1. TRICEP ROPE PULLDOWNS X 15
2. ROPE OVERHEAD EXTENSIONS X 15

• SUPERSET X 4:
1. MACHINE DIPS X 15
2. BENCH DIPS X 20