Day 1 Upper Body Workout

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1 WEEK 15

2 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down 1 Arm Row (per arm) Low Row 8 30s 8 30s 8 30s 6 30s 8 30s 8 30s 8 30s 8 30s 10 30s 10 30s 10 30s 10 30s 8 30s 8 30s 8 30s 6 30s 8 30s 8 30s 8 30s 8 30s 10 30s 10 30s 10 30s 10 30s Breakfast Lunch Dinner + Fuel Planner On Track!

3 Bench Press (Smith Press) Incline Dumbbell Press Incline Flys Lat Pull Down 1 Arm Row (Single Arm Row) Low Row Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep

4 Day 2 AMRAP Workout Level of difficulty Light Medium Hard Super 30 mins Exercise Time Rest What s AMRAP? Rowing / Power Tower 30s 30s AMRAP 30 min As Many Reps / Rounds As Possible Work as fast as you can to complete as many rounds as possible in the given time frame. Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner

5 Rowing Power Tower

6 Day 3 Lower Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Barbell Squats Goblet Squats Bodyweight Squats Leg Press Leg Curls Leg Extensions Calf Raises 8 30s 8 30s 6 45s 6 45s 10 30s 10 30s 8 45s 8 45s 10 30s 10 30s 10 45s 10 45s 8 30s 8 30s 6 45s 6 45s 10 30s 10 30s 8 45s 8 45s 10 30s 10 30s 8 45s 8 45s 10 30s 10 30s 8 45s 8 45s Breakfast Lunch Dinner + Fuel Planner On Track!

7 . Barbell Squats (Smith Squat) Goblet Squats Bodyweight Squats Leg Press (Seated) Leg Curls Leg Extensions Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep

8 Day 4 Active Recovery Active recovery is a great way to keep your muscles moving on rest days so you don t get sore. Don t forget exercise doesn t always have to be in the gym! WITH US #Jetts + Fuel Planner On Track! Breakfast Lunch Dinner

9 Day 5 Upper Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Barbell Shoulder Press Low Row Lateral Raise Incline Bicep Curls Hammer Curls (per arm) Reverse Grip Tricep Pull Down Dips 8 30s 8 30s 6 45s 6 45s 8 30s 8 30s 8 45s 8 45s 10 30s 10 30s 10 45s 10 45s 8 30s 8 30s 8 45s 8 45s 8 30s 8 30s 8 45s 8 45s 8 30s 8 30s 8 45s 8 45s 8 30s 8 30s 8 45s 8 45s Breakfast Lunch Dinner + Fuel Planner On Track!

10 Barbell Shoulder Press Low Row Lateral Raise Incline Bicep Curls Hammer Curls Reverse Grip Tricep Pull Down Dips (Assisted) Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep

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