Week 10

DAY ONE

This workout has 5 exercise(s) and is estimated to take around 65 minute(s).


Seated DB shoulder press

6 reps x 5 sets, 90 s rest

Seated lateral raises

8 reps x 4 sets, 90 s rest

Incline DB chest press

6 reps x 5 sets, 90 s rest

Flat DB flies

8 reps x 4 sets, 90 s rest

DB overhead tricep extensions

6 reps x 6 sets, 90 s rest

DAY TWO

This workout has 5 exercise(s) and is estimated to take around 62 minute(s).


BB Deadlifts

6 reps x 5 sets, 120 s rest

BB bent over row

6 reps x 4 sets, 90 s rest

Narrow grip lat pull downs

6 reps x 4 sets, 90 s rest

Rear delt DB flies

8 reps x 3 sets, 90 s rest

Alternate DB hammer curls

6 reps x 6 sets, 90 s rest

DAY THREE

This workout has 5 exercise(s) and is estimated to take around 65 minute(s).


BB squats

6 reps x 6 sets, 120 s rest

Lying machine leg curls

6 reps x 4 sets, 90 s rest

Machine leg extensions

6 reps x 4 sets, 90 s rest

Weighted alternate lunges

12 reps x 3 sets, 90 s rest

Smith machine calf raises

6 reps x 6 sets, 90 s rest

DAY FOUR: REST

Rest day. Try walking for 30 minutes, but vary your speed every minute… Even minutes as a high-intensity walk, Odd minutes as recovery slower pace.

DAY FIVE

This workout has 4 exercise(s) and is estimated to take around 88 minute(s).


Wide grip chin ups (weighted if necessary)

4 reps x 7 sets, 120 s rest

BB bent over row

4 reps x 7 sets, 120 s rest

Flat BB bench press

4 reps x 7 sets, 120 s rest

Standing BB over head press

4 reps x 7 sets, 120 s rest

DAY SIX

This workout has 4 exercise(s) and is estimated to take around 76 minute(s).


BB Deadlifts

4 reps x 7 sets, 120 s rest

BB squats

4 reps x 7 sets, 120 s rest

Cable crunches

10 reps x 5 sets, 120 s rest

Reverse crunches

10 reps x 5 sets, 120 s rest

DAY SEVEN: REST

Rest day. Try walking for 30 minutes, but vary your speed every minute… Even minutes as a high-intensity walk, Odd minutes as recovery slower pace.