December Post Lockdown

Day 1 Upper More Shoulders

6 Sets 8,10,12,12,10,8

Chest Press

6 Sets 10,12,15,15,12,10

Shoulder Press DB

3 Sets 15

Underhand Front Raise

Superset with

Seated Lat Raises

Tri Sets 3 sets

15 Arnold Press

15 Cable Lat

15 Around Worlds

Day 2 Legs

6 Sets 8,10,12,12,10,8

Leg Press

6 Sets 10,12,15,15,12,10

Squats

3 Sets 15

Leg Extension

Superset with

Front Lunges

Tri Sets 3 sets

15 Narrow Smith Squat

15 Wide Leg smith squat

15 Back Lunges Smith

Day 3 Upper More Back

6 Sets 8,10,12,12,10,8

Deadlift

6 Sets 10,12,15,15,12,10

1 Arm Row Squeeze at top

3 Sets 15

RG Lat Pill down 2 second Squeeze

Superset with

Prone Cable Fly

Tri Sets 3 sets

15 Face Down Dragon Rows

15 Y/I/W Raise Face down

15 Reverse Back Extensions

Day 4 Glutes

6 Sets 8,10,12,12,10,8

RDL

6 Sets 10,12,15,15,12,10

Hip Thrusts

3 Sets 15

Ham Curl

Superset with

Curtsy Lunges

Tri Sets 3 sets

15 1 Leg RDL

15 Cable Pull Through

20 Straight Leg Pulse Deadlift (use 25 gym bar or low cable)

Day 5 Upper

6 Sets 8,10,12,12,10,8

Assisted Pull ups, rest as needed in sets

6 Sets 10,12,15,15,12,10

Lat Raises

3 Sets 15

Reverse grip Lat Pull down

Superset with

Press Ups

Tri Sets 3 sets

15 Cable Face Pull

15 Cable Straight arm pushdown

15 Cable Bicep Curl

15 Cable Tricep Push

Day 6 Hams and Glutes

6 Sets 8,10,12,12,10,8

Hip Thrusts

6 Sets 10,12,15,15,12,10

Split Squats, each leg

3 Sets 15

1 Leg full range leg press

Superset with

Abductor machine sitting forwards or weight and banded leg push out

Tri Sets 3 sets

15 1 Leg Shiva Squat, each leg, hold weight in moving leg

15 Wide Leg Low Squat

15 In Out Wwighted Jumps

15 Reverse back extensions

ABS

4 Rounds

1 Minute Plank

30 Second side plank with rotation, each side

15 Deadbugs

20 Curls