At Home 6 Day Split
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 & Glutes
Simple Sets 4 Sets 20 60 second rest between sets
Squats 2 Second Pulse At Bottom
Back Lunges (one leg at a time) BB on Back
Curtsy Lunges (10 each leg, one leg at a time)
Tri set 4 Rounds
15 BB DEEP Side Squat
15 Split Leg RDL, each leg
15 Duck Stance RDL
100 reps Hip Thrusts, heavy as poss rest when needed
Finishers Simple Sets 3 sets 50
Squats (weights on shoulders)
Narrow Squats (weight by side)
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 & Glutes
Simple Sets 4 Sets 20 60 second rest between sets
RDL
Hip Thrusts
Front Lunges
Tri set 4 Rounds
15 Elevated Hells BB Squat
15 Rotational Front Lunge
15 Swing Lunges (each leg)
50 reps, each leg 1 leg Hip bridge, back on floor one leg elevated, 1 leg on chair, weight on pelvis
Finishers Simple Sets 3 sets 50
Jump Squats
Banded and Weighted Crab side step in squat
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)
Banded Donkey to Fire Hydrant (each leg)
Circuit
As many rounds as possible in 15 minutes, tally it up.
30 Stay Low alternative Front Lunges
20 In Out Jumps
20 Goblet Squats
Superset
30 Swing Lunges (15 each side)
Superset with
30 Side box step ups (one leg at a time, leg stays on box and dip down as come off with other leg, 15 each leg)
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)