Day 1 Upper Body Workout

Transcription

1 WEEK 6

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 Set 5 Rest Assisted Chin Ups 1 Arm Row (per arm) Shoulder Press Front Raise (per arm) Bench Press Flat Flys Dips EZ Bar Curls 6 45s Weight: 6 45s Weight: Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Crunches 25 30s 25 45s 25 45s 25 45s Reverse Crunches 25 30s 25 45s 25 45s 25 45s Leg Raises 15 30s 15 45s 15 45s 15 45s + Fuel Planner On Track! Breakfast Lunch Dinner

3 Assisted Chin Ups 1 Arm Row (Single Arm Row) Shoulder Press Front Raise Bench Press (Smith Press) Flat Flys Dips (Assisted) EZ Bar Curls 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 Scan here to watch a video of this workout. On mobile? Click here Crunches Reverse Crunches Leg Raises (Hanging Leg Raise)

4 Day 2 Cardio Workout Level of difficulty Light Medium Hard Super 35 mins Exercise Time Rest Time Rest Cycling Running Rowing 5 min 5 min 45s 20 min 45s 5 min 30s 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 Cycling Scan here to watch a video of this workout. On mobile? Click here Running Rowing

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 Set 5 Rest Goblet Squats Barbell Squats Leg Press Leg Extensions Leg Curls Calf Raises Weighted Lunges 6 45s Weight: 6 45s Weight: 10 30s 10 45s 10 45s 10 45s Breakfast Lunch Dinner + Fuel Planner On Track!

7 . Week 6 Goblet Squats Barbell Squats (Smith Squat) Leg Press (Seated) Leg Extensions Leg Curls Calf Raises Weighted Lunges 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 Scan here to watch a video of this workout. On mobile? Click here

8 Day 4 Cardio Workout Level of difficulty Light Medium Hard Super 30 mins Exercise Time Rest Time Rest Rowing Running 5 min 5 min 30s 20 min 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

9 Rowing Scan here to watch a video of this workout. On mobile? Click here Running

10 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 Set 5 Rest Assisted Chin Ups 1 Arm Row (per arm) Shoulder Press Front Raise (per arm) Bench Press Flat Flys Dips EZ Bar Curls 6 45s Weight: 6 45s Weight: Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Crunches 25 30s 25 45s 25 45s 25 45s Reverse Crunches 25 30s 25 45s 25 45s 25 45s Leg Raises 15 30s 15 45s 15 45s 15 45s + Fuel Planner On Track! Breakfast Lunch Dinner

11 Assisted Chin Ups 1 Arm Row (Single Arm Row) Shoulder Press Front Raise Bench Press (Smith Press) Flat Flys Dips (Assisted) EZ Bar Curls 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 Scan here to watch a video of this workout. On mobile? Click here Crunches Reverse Crunches Leg Raises (Hanging Leg Raise)

12 Day 6 Cardio Workout Level of difficulty Light Medium Hard Super 30 mins Exercise Time Rest Time Rest Rowing Running 5 min 5 min 30s 20 min 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

13 Rowing Scan here to watch a video of this workout. On mobile? Click here Running

14 Week 6 Day 7 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 Breakfast Lunch Dinner On Track!

15 Finish Fitness test Now it s time to track your hard work! Use the below spaces to track your fitness testing to benchmark your progress and keep track of how you are going with your goals. Measurement Week 1 Week 6 1km run time 500m row time Push ups in 1min Squats in 1min Sit ups in 1min Body measurements You can also track your body measurements if you would like some extra motivation and to see the changes you make through consistent training and proper fuel. Measurement Week 1 Week 6 Weight Stomach (cm) Hips (cm) Optional measurement Week 1 Week 6 Biceps Thighs Chest Shoulders

16 Congratulations! From everyone at Jetts, we just want to say a big congratulations for completing your 6 week program. Getting started can definitely be challenging new gym, new training program, changes to your fuel intake, DOMs etc. But you ve smashed it and over the last six weeks you ve laid a solid foundation to living a better life.

17 IN THE GYM FOR WEEK 7!