Archives for Bench Press


Tuesday Workout


 
 

6 x 6 Bench Press@90,100,120,130,120,100kg
6 x 6 Turkish Get Ups @ 24kg
6 x 8 Chin Ups
6 x 8 DB Snatch @ 30kg
6 x 20 Crunches @ 10kg
2 x 50 Kettlebell Swings @ 24kg

Tuesday Workout


 
 

Endurance

100 x Seated Row @ 80kg
100 x Box Jumps
100 x Bench Press @ 80kg
100 x Kettlebell Snatch @ 24kg

Monday Workout


 

am – Intervals
6 x 1km Runs @ 4:30mins/km
2min Rest between

pm – Endurance
20 x Bench Press @ 60kg
20 x Seated Row @ 60kg
20 x OH Walking Lunge @ 24kg
… 20 x Weighted Crunch @ 24kg
20 x Kettlebell Snatch @ 24kg
(4 times through)

Tuesday Workout


6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
2km Row

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Wednesday Workout

Expendable
Deadlift @ BW +
Bench Press @ BW +
Squat @ BW

10-9-8-7-6-5-4-3-2-1 reps of each

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Wednesday Workout


3 cycles of
20 x Bench Press @ 50, 60, 70, 80kg +
20 x Crunches @ 20kg +
20 x Bicep Curl @ 30kg
 
3 cycles of
20 x Lateral raise @ 14kg
20 x Hanging Leg Raise

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout


6 x 6 Bench Press @ 120kg + Bent Over Row @ 90kg
6 x 6 Clean & Press @ 70kg + DB Bicep Curl @ 26kg
6 x 6 Crunch @ 60kg + Dips @ BW
 
2km Row (Light)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout


50 x Deadlift @ BW
50 x Bench Press @ BW
50 x Bicep Curl @ 50% BW
50 x Dips @ BW
50 x Chin Ups

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.