MONTH TWO | WEEK ONE

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For the first 4 weeks in the 2nd month of your training, you will do 4 exercises;

***4 SETS @ 12-16 REPS, followed by 45-60 seconds of REST***

 

:: Month #2 / Day 1 ::

: ‘Back’ Exercises :

  • Lat Pulldown

  • Dumbbell Bent Over Pull

  • Machine Row

  • Straight Arm Cable Pull

:: Month #2 / Day 1 ::

: ‘Chest’ Exercises :

  • Incline Dumbbell Press

  • Decline Dumbbell Press

  • Incline Barbell Push Up & Body Twist

  • Middle Cable Fly

 

HIIT Cardio

You don’t have to drudge the boredom of hours of treadmill anymore! Studies show that ‘High Intensity Interval Training’ (HIIT) produces 6x more body fat loss, and sustained muscle mass, better than long, sustained cardio programs.

Complete your workout with some HIIT Cardio, feeling refreshed to tackle the day!

Month 2 | Day 2

Leg & Shoulder Day

Leg Day

  1. Barbell Front Squat

  2. Dumbbell (or Barbell) Lunge

  3. Hamstrings - Single Leg Bench

  4. Donkey Calf Raise