Full Body

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Each section has 3 exercises (or 2 for Abs) each exercise is completed for 1 minute with no break between each exercise. After all three are completed there is a one minute break. You will complete each rotation 3 times.

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Legs

Squat 50kg

Deadlift 40kg

Pulse squats

2

Lunge

Curtsey 

wall sit

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Back

Kneeling row 7 plates

Straight arm pull down 5 Plates

Bi-cep curls 4 Plates

2

Front cross

Crucifix 

bent over under hand row

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Chest

Incline Fly 5kg

Shoulder press 5kg

Overhead tricep extention 5kg

​2

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Abs

Weighted bench crunch 5kg

V russian twists 2kg

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Push

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Chest press 10kg 3x10

​Incline fly 7.5kg 3x10

​peck deck 10s 10 9 8... 3 2 1 3 sets 3.5 plates

​standing clean and press bar and 1.25kg each end 3 x 10

Front side raises 3kg 3x20

​Tricep superset (down overhead) 4 plates 3x20

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Legs 

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Squat 30kg+bar 10 full depth 40kg+bar 10 full depth 50kg+bar 90* 10​ safety @ 5

Leg extention seat 2 legs 3

​7 plates 3 second hold 3x10

​Leg Curl 3 second hold 5.5 plates 3x10

​45* leg press 1 set machine 1 set 10 each side 1 set 15 each side sets of 10

Aductor 3 second hold 10 plates 3x10

Abductor 3 second hold full.range of movement 12 plates 3x10

​Single leg push down 11 plates  3x10 per leg

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Back

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​Isolated dead lift 3 x 12 bar + 10kg

​Overhead goblet pull over 10kg 3x12

​Lateral pull down with lower twist 3.5 plates 3x12

​Seated cable v bar row 3x15 12 plates

​Over head cable cross over 3x12 2 plates

Assisted chin up  pyramid start at 10 plates go till CAN'T do 6 then back up till CAN do 10

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Abs

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Wood choppers 3x10 per side 4 plates

hanging leg/knee raise 3x15

Ab roller 3x15

Russian twists 6kg 3x20

Knee up planks 3x 1 minute

​Leg raises 3x 1 minute

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