Isolation 4 Cables, TRX and Weights Workout

A 5 Day Limited equiptment workout to do at home.

Lower Push

4 x 4-8 Simple Sets 90 second rest between sets

Squats (Deep)

4 x 8-10 Simple Sets 90 second rest between sets

Split Lunges (each leg)

3 sets  12

Leg Extension/ using a Cable to kick out

Superset with

Hip Thrusts

3 sets 12-15

Wide Leg Squats

Superset with

Narrow Squats

3 Sets 15 each leg

1 Leg TRX Pistol, arms holding on

2 Sets 20

Sissy Squats

Upper Push

4 x 4-8 Simple Sets 90 second rest between sets

Press Ups

Chest Press

3 sets 12

Chest Fly

Superset with

Inclined Chest Press

3 sets 12-15

Straight Arm Pushdown

Superset with

1 Arrm Cable Tricep Kickbacks

3 Sets 10,15,20

Tricep Pushdown/ Skull crusher

Superset with

Narrow grip DB Chest Press

Lower Pull

4 x 4-8 Simple Sets 90 second rest between sets

Hip Thrusts

4 x 8-10 Simple Sets 90 second rest between sets

RDL

3 sets  12

Hamstring Curl

Superset with

Back Extensions

3 sets 12-15

Curtsy Lunges (each leg)

Superset with

Thrusts

2 Sets 20

Straight Leg Dead

Upper Pull

4 x 4-8 Simple Sets 90 second rest between sets

Deadlifts

Pull Ups/ Diamond Press ups

3 sets  12

DB Prone Fly

Superset with

Wide RG lat Pull down/ Cable row

3 sets 12- 15

Face pull

Superset with

Bicep Cable Curl

3 Sets 10,15,20

Bicep BB

Superset with

Chin up/ reverse on lat pull down

Shoulders & Glutes

4 x 4-8 Simple Sets 90 second rest between sets

Shoulder Press

Thrusts

3 sets  12

Seated Lat

Superset with

Standing Lat

4 sets 20 each side use leg weights if poss

Donkey Kick

Superset with

Fire Hydrant

3 Sets 12-15

Y/I Raise

Superset with

Seated Lat Raises

3 Sets 20 Drop Set

Arnold Press