Men's Fitness

TRAINING PLAN

PUT MOVEMENT LESSONS INTO PRACTICE WITH THIS EIGHT DAY PROGRAMME

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Across this two-week workout, you’ll perform each of the movements your body is capable of. e plan is to use a variety of di erent weights, sets and rep ranges. You’ll also be performing cardio work to keep your engine going and ensure a high calorie burn. Each workout has a focus, such as strength, conditioni­ng or volume, and you’ll only be using a maximum of three items of kit per session.

DAY 1: BARBELL STRENGTH

1. FRONT SQUAT

6-8 reps / 5 sets / 90 secs rest

2. BENT-OVER ROW

6-8 reps / 5 sets / 90 secs rest

3. ROMANIAN DEADLIFT

6-8 reps / 5 sets / 90 secs rest

4. CHEST PRESS

6-8 reps / 5 sets / 90 secs rest

DAY 2: CONDITIONI­NG

1. ROWER SPRINTS

20 x 100m / 15 secs rest between efforts

2. BURPEES

100 as fast as possible

3. RUSSIAN TWIST

20 reps / 4 sets / 45 secs rest

4. SWISS BALL ROLL-OUT 10 reps / 2 sets / 45 secs rest

DAY 3: HIGH-VOLUME RESISTANCE TRAINING

1. JUMPING PULL-UP

10 reps / 5 sets / 60 secs rest

2. KETTLEBELL SWING

25 reps / 5 sets / 60 secs rest

3. SINGLE-ARM KB HIGH PULL 15 reps / 5 sets / 60 secs rest

4. HAND-ELEVATED PRESS-UP 15 reps / 5 sets / 60 secs rest

5. HANGING LEG RAISE

10 reps / 5 sets / 60 secs rest

DAY 4: HIGH-VOLUME STRENGTH TRAINING

1. DUMBBELL SQUAT

12 reps / 4 sets / 60 secs rest

2. SINGLE-ARM ROW

12 reps / 4 sets / 60 secs rest

3. INCLINE DB CHEST PRESS 12 reps / 4 sets / 60 secs rest

4. BULGARIAN SPLIT SQUAT 12 reps / 4 sets / 60 secs rest

5. CALF RAISE

25 reps / 4 sets / 60 secs rest

DAY 1: WHOLE-BODY CONDITIONI­NG

1. TREADMILL SPRINTS

15 secs sprint / 15 sets / 45 secs recovery jog

2A. KB SWING

20 reps / superset

2B. PRESS-UP

10 reps / 5 sets / 60 secs rest

3. JUMP SQUAT

20 reps / 4 sets / 60 secs rest

4. ROW

1,000m sprint as fast as possible 1. DEADLIFT

6 reps / 5 sets / 90 secs rest

2. CHEST PRESS

6 reps / 5 sets / 90 secs rest

3. SLOW-TEMPO PULL-UP 6 reps / 5 sets / 90 secs rest

4. BB LUNGE

6 reps / 5 sets / 90 secs rest

5. BB UPRIGHT ROW

6 reps / 5 sets / 90 secs rest

DAY 3: HIGH-VOLUME RESISTANCE TRAINING

1. DB THRUSTER

10 reps / 5 sets / 60 secs rest

2. FEET-ELEVATED PRESS-UP 10 reps / 4 sets / 60 secs rest

3. BICEP CURL

10 reps / 3 sets / 60 secs rest

4. BB SHOULDER PRESS

10 reps / 2 sets / 60 secs rest

5. BURPEES

10 reps / 1 set / 60 secs rest

6. FEET-ELEVATED PRESS-UP 10 reps / 2 sets / 60 secs rest

7. BICEP CURL

10 reps / 3 sets / 60 secs rest

8. BB SHOULDER PRESS

10 reps / 4 sets / 60 secs rest

9. BURPEES

10 reps / 5 sets / 60 secs rest

DAY 4: BODYWEIGHT HIIT

(5 rounds / 2 mins rest between rounds) 1. RUN 2.4KM

2A. JUMP SQUAT

30 secs on / 30 secs off

2B. BURPEES

30 secs on / 30 secs off

2C. SWISS BALL DORSAL RAISE 30 secs on / 30 secs off

2D. PLANK

30 secs on / 30 secs off

2E. PRESS-UP

30 secs on / 30 secs off DAY 2: STRENGTH

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