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FeaturesA1
Push Ups
3 x 10
A2
Seated Cable Crunch
3 x 15
B
Seated Hamstring Curl
6, 10, 15
C1
Barbell RDL
2 x 8
C2
Single Leg Squat
2 x 10
D
Bulgarian Split Squat DB/Cable
3 x 10
E
Seated DB OHP
6, 10, 15
Circuit
A
Cardio equipment of your choice or run outside. 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round)
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
Crusher
3 x 8
C3
Copenhagen Plank
D
Reverse Cable Curl
2 x 12
E1
Seated Hammer Curl
3 x 8
E2
DB Incline Curl
3 x 8
A1
PVC Pipe Shoulder Rotation
2 x 10
A2
Plank Walk Ups
B
Incline Barbell Bench Press
3 x 8
C
Chest-Supported DB Row
2 x 12
D
T Bar Row
6, 10, 15
E
Rear Fly Machine
2 x 12
F
Chest Supported Y Raise
2 x 10
A
Cardio
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
GHD ISO Single Arm Row
3 x 12
C3
GHD Knee Supported Sit Up
3 x 10
D
Cable Tricep Pushdown
2 x 12
E
Chest Supported Tricep Kickback
3 x 10
F
DB Skullcrusher
3 x 10
A
Pike Pushup
2 x 15
B
Incline DB Bench Press
2 x 16
C1
Seated Adduction Machine
2 x 12
C2
ATG Lunge
2 x 10
D
Leg Press
2 x 10
E
Leg Extension
6, 10, 15
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