Here's your gym program for February -- enjoy :-)
1. Warm up at low/medium intensity for 5-10 mins to get a sweat on
2. 3x10 - BB squat – slow on the way down, explosive when pushing up
3. 2x8 - Cable incline press – set the cables at hip height, push to eye level
4. 2x8 - Cable decline press - set the cables above your head, push down
5. 3x15 - Cable row – imagine squeezing your shoulder blades hard together every time
6. 2x8 (each side) - Lunge - Med/heavy weight dumbbell in each hand
7. 3x10 - DB shoulder press – point your elbows slightly forward
8. 2x 10 - Lat pull down - wide grip (hands beyond the curves of the bar)
9. Cardio: 15 minute run (treadmill on a slight incline/outside). 30 second sprint 1 min jog. Repeat until 15 minutes are full.
Notes: The weights used in resistance training should be so heavy that you’re close to failing by your last repetition.
Explanations:
• Sets x reps – exercise – notes
• BB=barbell
• DB=dumbbell
Any questions, as always, please don't hesitate to get in touch.