Wednesday Workout
6 x 4reps Deadlifts @ 150kg + 6 x DB Shoulder Press @ 20kg
5 x 6 Incline Bench Press @ 90kg + 6 x Bicep Curls @ 40kg
5 x 20 Hanging Leg Raise + 20 Crunches
10 Pull Ups
20 Push ups
400m Run
(8 times through)
Hack Squats @ 150kg
Leg Press to NEW 3RM @ 330kg
Then lunges
1min work, 1min rest
2mins work, 2mins rest
3mins work, 3mins rest
4mins work, 4mins rest
Awesome effort mate!!!
4 x 8 Bench Press @120kg+ 15 DB Bicep Curls @ 18kg
4 x 8 Lat Pull Down @ 80kg + 15 Shoulder Press @ 35kg
4 x 8 OH Lunge @ 40kg + 15 Box Jumps @ 20kg
4 x 20 Get Up/Sit Ups @ 20kg + 20 Scorpions
8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
6km Fartlek Run
(1min Fast, 2mins Slow)
15km Spin Bike @ Medium Pace
4 x 1km Run
(2min rest between)
30 x 20/40’s
6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h
(5 times through)
