6 x 400m Sprints (1min rest between)
6 x 4reps Seated Chest Press 150kg,
2 x 2reps Seated Chest Press @ 170kg, 180kg
8 x 4reps close Grip Pull Down @ 110kg
10 x 20/40’s
6 x 400m Sprints (1min rest between)
6 x 4reps Seated Chest Press 150kg,
2 x 2reps Seated Chest Press @ 170kg, 180kg
8 x 4reps close Grip Pull Down @ 110kg
10 x 20/40’s
Chest Press
Sets of 3 reps until you can’t make 3reps.
100,110,120,130,140,150,160,165,167.5,170
Bent Over Row
Sets of 3 reps until you can’t make 3reps.
50,60,70,80,90,100,110,115,120,125
5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB
15mins on the Spin Bike
Chest Press
sets of 4reps working up to 2rep max: 90-155kg
Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg
Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg
5min 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.