This is the 45 minute workout I did on Tuesday. Limited time, maximum output.
Warm-up
5 minutes skipping.
Chest
Bench superset - 3 sets of 10 reps. The flies are completed fairly quickly, with a speed of 1:0:2. Very much inspired by what Jim Smith has to say about performing light flies between bench sets. Have a look at his site here for more amazing information and tips for lifting and training in general - Jim Smith is a god. 1 minute rest between each set.
Dumbell bench press - 25kg
Dumbell chest flies - 5kg
Legs/core/back
Superset - 5 sets. 2 minutes rest between each set.
Barbell front squat - 68kg/65.5kg/63kg/60.5kg/55.5kg - 6 reps of each.
Push-ups - 10 reps.
Bodysquats - 10 reps.
Core/plyometrics
Torsonator complex (twists, squat & one-arm press, clean & press, knee kicks) - 2 sets of 20 reps each.
Warm-down
Foam roller for 10 minutes.
Static stretching for 10 minutes.
No comments:
Post a Comment