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Remember to warmup and stretch/foam-roll prior to training.
Here are 2 workout days split into Legs + Upper Body. Feel free to either do them as you see here or do a mix of squats + some upper body work for both days.
DAY 1
Squats 4 sets at 8, 10, 10, 12-15 reps
Dumbbell Walking (or Static) Lunges 2 – 3 sets at 20-30 reps (total – combined both legs)
Romanian Deadlifts OR Hamstring Leg Curls 4 sets at 8, 8, 10-12 reps
Calve raises on leg press machine OR on hack squat machine 2 – 3 sets at 12 – 15 reps
DAY 2
Pull-ups 3 sets – stopping at 1 rep short of failure/full-contraction (use the pin-loaded assisted machine if need be)
Barbell Bent Over Rows (over or underhand) 4 sets at 8, 8, 10-12 reps
Bodyweight Dips 3 sets - stopping at 1 rep short of failure/full-contraction (use the pin-loaded assisted machine if need be)
Incline Bench Press 4 sets at 8, 8, 10-12 reps
*Additional (If you still have good energy)
Neutral grip/D-Grip Bar – Lat Pulldown Machine 3 sets at 10, 10, 12 - 15
Pullups/Chinups: Once you are able to do 10 or more, start adding weight and do weighted chins/pull-ups. A good starting point is 5 reps for the heaviest first set, followed by 8-10 and 10+, stopping 1 rep short of total failure.
Progression goals (Weekly and per session) When you are able to do 1 - 2 extra reps for the first or both of the first sets, bump the weight up by 2.5kg for the next workout and aim for the same reps again. (eg. Set 1 - 8 reps, if you are able to do 9 or 10 reps with good form with 100KG, for the next session bump the weight up to 102.5KG and aim for 8 reps).
End Progression targets (1RM at full range and controlled reps) Level 1 Squats 1.6 x bodyweight Deadlifts 2 x bodyweight Bench-Press 1.2 x bodyweight Chin-ups/Pull-ups 1.2 x bodyweight OR 8 reps with bodyweight
*Side-note 2:
After every session, you can try implementing 10 – 15minutes moderate intensity on your spin-bike. When you do this in a fasted state in the morning, the fat burning potential is huge!
Barbell Full Squat
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4x10 reps |
rest: 60s
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Dumbbell Walking Lunges
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3x25 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Pull Ups
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3x10 reps |
rest: 60s
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Barbell Bent Over Row
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4x10 reps |
rest: 60s
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Machine Assisted Dip
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Chin Up
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3x10 reps |
rest: 60s
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