A More Demanding Split Routine To At Home

Ok so this is a 6 day split with abs too. This is the easiest way you can use your equiptment without loads of changing weights.

I will prescribe each one of you what you should do in regards to the split over the week.

Each workout is to be done each day but abs can be done on the same day as another workout.

I cannot advise enough to get outside and get your cardio in that way, this is more strength so until the government tells us otherwise use the great outdoors for your cardio, run, swim in the sea or simply walk but we must get fresh air!

Any questions just shout, stay healthy guys, so much love xxxx

Legs

Simple Sets 5 Sets 8-10

Squats 2 Second Pulse At Bottom

Front Lunges (one leg at a time) BB on Back

Tri sets

First 2 sets heavier weights to suit 15 Reps, second 2 sets drop weight for 20 reps

Split Squat

Front Squat (BB Resting in elbows)

Weighted Wide Leg Jump Squats (weight held at chest)

upto 2 Minutes rest, repeat for the 4 rounds

Finishers 3 sets 50

Alternate Back Lunges (Weight on shoulders)

Narrow Squats (weight on shoulders)

Upper

Simple Sets 5 Sets 6-8

Press ups (hand release at bottom)/ clap press ups

Pyramid 5 Sets Total- 15,20,30,15,20

Chest Press

Superset With

Chest Fly

4 Rounds, First 2 sets 15 Reps, Second 2 sets reduce weight for 20 Reps

Military Press

Seated Lat Raises

Seated Arnold Press

upto 2 Minutes rest, repeat for 4 rounds

Finishers

3 Sets 50

Narrow grip chest press (keep elbows in)/ Tricep press ups

Tricep Kickbacks

Legs

Simple Sets 5 Sets 8-10

1 Leg Weighted Hip Thrusts (other leg elevated, each leg)

1 Leg RDL (elevate your heels if you can, each leg)

3 Rounds 100 Reps Per Exercise

Hip Thrusts

Weighted Curtsy Lunges (one leg= 1 rep)

Crab Walks (weight at chest, one step = 1 rep, sit low in squat)

upto 2 Minutes rest, repeat for 3 rounds

Finishers

3 Sets 50

In out Jumps

Donkey Kick to Fire Hydrant (25 each leg)

Upper

Simple Sets 5 Sets 8-10

1 Arm Row (reps each side, 3 second pause and pulse at bottom)

Power overhead press, count to 3 on way down (so use legs to drive up)

Pyramid 5 Sets Total- 15,20,30,15,20

Y'/I/T Riase

Superset With

2 Arm Bent Over Row

4 Rounds, First 2 sets 15 Reps, Second 2 sets reduce weight for 20 Reps

Straight Arm Pullover

Up Row

1 Arm Snatch (reps for each side)

upto 2 Minutes rest, repeat for 4 rounds

3 Sets 50

Plank shoulder taps (one tap =1 rep) rest when needed

Bicep curls, heavy as poss take rest as needed

Glutes

Simple Sets 5 Sets 15-20

1 Leg high step up (weights by sides/ on shoulders, keep one leg on at all times)

Wide Leg Squats (Toes pointing out)

Circuit

As many rounds as possible in 15 minutes, tally it up.

50 Hip Thrusts

20 Long Jumps

30 Goblet Squats

Finishers 3 Sets 50 Reps

Donkey Kick

Superset With

Fire Hydrant

Shoulders

Simple Sets 5 Sets 8-10

Shoulder Press

Seated Lat Raises

Circuit

As many rounds as possible in 15 minutes, tally it up.

20 Front Raise

20 Lat Raises

50 Shoulder Press

3 rounds

20 Around the worlds / Pull front raise to above head if bar

40 Cross body Front Raise

ABS

As many rounds as possible in 15 Minutes, Tally it up

Take rest as needed

30 Ab Curls

30 Russian Twists

20 Shoulder Taps

20 Mountain Climbers (nice and slow)