Full body workout: Week 3 and 4
Warm up: Rowing for 10 minutes working at 50-60% of max heart rate
Max heart rate= Approx 196bpm
50-60%= approx 98- 118bpm
Stretches:
Must be dynamic to keep body warm:
- Circle the arms forward
- Circle the arms backward
- Swing arms across chest
- Trunk rotation
- Hip rotations (circular both ways)
- Sumo squat walks
- Lunges
- Open the gate
- Close the gate
- Shoo the chickens (touch toes while walking keeping foot flat on the floor sweeping arms through each time)
To superset, 2 exercises are required to be completed with minimum rest targeting antagonists (opposing muscles) eg, triceps and biceps.
To Tri set, you must complete all 3 exercises in one set targeting the same muscle group for 10 repetitions each eg, dumbbell flyes, bent arm pullover and decline press , all target the chest (pectorals) 10 reps of each should be performed without a rest inbetween followed by a 30 second rest in between each 30 reps done.
| Exercise | Sets | Reps | Weights
Increase if can do 10 with ease for following set. |
Rest time in between sets |
| Superset 1:
Bench press (working anterior and medial deltoids, pectorals) Bent over dumb-bell raises (T) (working Lateral deltiod) |
3 | 10 | 10kg bench press
5kg (each arm) bent over dumbbell raise (T). |
15 seconds in between the 2 exercises
30 seconds between sets |
| Rest: | 90 seconds | – | – | – |
| Superset 2:
Leg curl (Hamstrings) Leg extension (quadriceps) |
3 | 10 | 20kg | 15 seconds in between the 2 exercises
30 seconds between sets |
| Rest: | 90 seconds | – | – | – |
| Superset 3:
Leg raises (abdominals) Deadlift (lower back/erectors) |
3 | 10 | Body weight for leg raises
20 kg for deadlift |
15 seconds in between the 2 exercises
30 seconds between sets |
| Rest: | 90 seconds | – | – | – |
| Superset 4:
Barbell curl Lying tricep extensions |
3 | 10 | 10kg barbell curl
10kg lying tricep |
15 seconds in between the 2 exercises
30 seconds between sets |
| Rest: | 3 minutes | – | – | – |
| Tri Sets
Dumbbell flyes Decline press Bent-arm pullover |
3 | 10 | 5kg each arm for dumbbell flyes
10kg for decline press 5kg for bent arm pull over |
15 seconds in between the 2 exercises
30 seconds between sets |
| Rest | 90 seconds | – | – | – |
| Triset:
Squat Leg press Weighted lunge |
3 | 10 | 10kg squat
20kg leg press 10kg- 5kg each hand |
15 seconds in between the 2 exercises
30 seconds between sets |
| Rest: | 90 seconds | – | – | – |
| Triset
Russian twists Crunches Heel touches |
3 | 10 | 5kg medicine ball for russian twists
Crunches and heel touches= bodyweight |
15 seconds in between the 2 exercises
30 seconds between sets |
Resistance band work for shoulder stability:
3 sets of 10 reps for each exercise followed by static shoulder strengthening exercises
- Internal rotation
- Internal rotation 90-90
- External rotation
- External rotation 90-90
- Pull downs
- Rows
- Abduction
- Adduction