Push, Pull, Legs Home Workout 45 Mins

Tempo Explanation above for reference.

Weight should be heavy enough to struggle on last rep, rest in between sets as needed

UPPER- PUSH

6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets to 8 reps)

6 Floor Chest Press

3 Sets 12 Tempo 3-1-2-1

Chest Fly

SUPERSET WITH

15 Press ups

4 Sets E2MOM (every 2 minute on the minutes) Tempo 2-1-1-1

6-8 DB Arnold Press

SUPERSET WITH

6-8 BB Push Press

EMOM 5 MINUTES Sets 12 Tempo 3-1-2-1

15 Lat/ side raises

SUPERSET

Start 3 Sets 12-15 Reps

Tricep skull crusher

Tricep Dips

FINISHER

AMRAP (as many rounds as possible) in 5 minutes

15 Tricep press up shoulder tap

15 Plank on hands to side plank each side, every move is a rep

15 High plank to down dog

LEGS - QUADS, CALVES

4 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)

12 Low goblet curb squats DB weight on shoulders

SUPERSET WITH

10 RDL ES

3 Sets 20 Tempo 4-1-1-1

Front Lunges weight on shoulders

SUPERSET WITH

Split Lunges weight by sides

100 reps, rest as needed pick a weight for 20 reps- say 16kg?

DB swing

EMOM 6 MINUTES Tempo 3-1-2-1

20 DB Calf raises (min 1 right, min 2 left repeat off step)

FINISHER all no weight

300 Bodyweight Squats

UPPER- PULL

6 Sets, Tempo 4-1-3-1 (complete 2 lighter warm up sets on bench to 8 reps)

8 reps each arm 1 arm row

5 Sets EMOM (every minute on the minute) Speed Deadlifts

8 Deadlift

3 Sets 12 Tempo 3-1-2-1

Prone Fly

SUPERSET WITH

DB Dragon Rows same weight

EMOM 3 MINUTES Sets 12 Tempo 2-1-2-1

Front to Lat Raise

SUPERSET

Start 3 Sets 12-15 Reps

Bicep Curl Hammer Grip

Bicep Curl

FINISHER

AMRAP (as many rounds as possible) in 6 minutes

12 alternative 1 arm snatch

6 Hand Release Press Ups

20 Shulder taps

ABS 3 X PER WEEK 8 Minute AMRAP

20 Slow Mountain Climbers

20 Ab Bicycle

20 Crunches

20 Russian Twist