Week 8

This workout has 4 exercise(s) and is estimated to take around 65 minute(s).

Wide grip lat pull downs

8 reps x 5 sets, 90 s rest

T-bar rows

8 reps x 4 sets, 90 s rest

BB Deadlifts

8 reps x 8 sets, 120 s rest

EZ  bar preacher curls

8 reps x 6 sets, 90 s rest

This workout has 4 exercise(s) and is estimated to take around 54 minute(s).

BB squats

8 reps x 5 sets, 120 s rest

Machine leg extensions

8 reps x 4 sets, 90 s rest

Lying machine leg curls

8 reps x 4 sets, 90 s rest

Smith machine calf raises

8 reps x 6 sets, 90 s 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.

This workout has 4 exercise(s) and is estimated to take around 61 minute(s).

Standing BB over head press

5 reps x 6 sets, 90 s rest

Flat BB bench press

5 reps x 6 sets, 90 s rest

BB bent over row

5 reps x 6 sets, 90 s rest

Wide grip chin ups (weighted if necessary)

5 reps x 6 sets, 60 s rest

This workout has 4 exercise(s) and is estimated to take around 60 minute(s).

BB squats

5 reps x 6 sets, 120 s rest

BB Deadlifts

5 reps x 6 sets, 120 s rest

Weighted crunches

10 reps x 5 sets, 60 s rest

Hanging leg raises

10 reps x 5 sets, 60 s 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.