Push Day

Billy

  Duration Approx. 70 Mins **DOWNLOAD OUR PERSONALISED SPREADSHEET BELOW AND TRACK YOUR PROGRESS! ⇓⇓⇓⇓⇓⇓⇓ Push Day Bench Press 10 X Sets of 10 Reps *TIPS – For a total of 100 reps, choose a weight and stick with it. If needed, you can break the sets up into smaller […]

Chest & Shoulder Workout

Billy

**DOWNLOAD OUR PERSONALISED SPREADSHEET BELOW AND TRACK YOUR PROGRESS! ⇓⇓⇓⇓⇓⇓⇓ Chest & Shoulder Workout Incline Dumbell Fly´s 5 x Sets of 16, 15, 15, 12, 10 *TIPS – Start light and focus on the squeeze and control of the movement. Increase weight slightly as you go. Incline Press Machine 4 […]

Superset Sunday Arm Workout

Billy

(Choose your own adventure – You choose the Reps and Sets!)     Duration 55 Mins Approx.   *TIPS – This workout is as punishing as you want it to be. You can take it easy and have a nice fluffy workout or you can really push yourself to your […]

Leg Day Classic

Billy

  Seated Hamstring Curl 4 x Sets of 15, 15, 12, 12 Reps *TIPS – We´re starting this leg workout with back to back hamstring exercises. Don´t go too heavy as we´re just getting the blood flowing at this stage. Lying Hamstring Curls 4 x Sets of 12, 10, 10, […]

Boulder Shoulders

Billy

100 x Mini Circles *TIPS – With arms outstretched at your sides, rotate the shoudlers/arms in a circular fashion. 50 Side Raises & 50 Front Raises *TIPS – Using Dumbells, perform both sets back to back resting only between sets. Standing Military Press 5 x 12, 12, 10, 10, 8 […]

The 500 Pushup or Squat Challenge

Billy

TIPS – Yes that’s right, 500 pushups broken down into sets of 25. So ultimately you’ll do 20 sets of 25 Pushups with minimal rest between sets (I suggest 30 seconds). Start your hands wide for the first set of 25 Pushups, then move hand position slightly closer for the […]

Back Blitz

Billy

  Warm Up Assisted Pullups (3 Sets) *TIPS – As we´re only warming up, a machine is great to focus on the lats and back muscles in general. Use any resistance weight you wish. You choose the reps for the 1st two sets, the last set is to failure. Lat […]

Shut Up & Squat Leg Workout

Billy

Warm Up 100 Air Squats (Sets as Desired)   10 x 10 Squats (Same Weight – German Volume Training) 3 Min Accumulated Wall Sit *TIPS – Rest as required, this is a great finisher to really punish the legs.

Legs of War

Billy

  Duration Approx. 70 Mins Warm Up 5 Mins Bike Leg Extensions 5 x 20 Reps *TIPS – We´re going to pre-exhaust the legs with 100 leg extensions followed by 100 hamstring curls. You don´t need a heavy weight for either exercise – keep it light and focus on the […]

Upper Chest Shelf Maker

Billy

Duration Approx. 60-65 Mins   Warm Up 2 x 25 Pushups   Incline Hammer Press 5 x 12 Reps (Last set drop set) *TIPS – If you don´t have an incline hammer press machine you can use an incline bench for this one. Start light and pyramid up in weight […]