I’ve been working in my latest role for just over 3 months, and training at the gym there most days, but never actually got around to creating an exercise programme;
So – in an attempt to be more organised, here’s what I shall endeavour to follow for the next 6 weeks –
2-4-2 tempo = pause for 2 seconds at the bottom, take 4 seconds to press/lift the weight, then pause for 2 seconds at the top.
Monday – Legs & Back
Rowing Machine – 1000m
Bulgarian Split Squats x 2 sets of 2-4-2 tempo reps to failure
Seated Row – Core warm up – Sit away from the supporting frame to engage core and use super light weight
Seated Row x 2 sets
Seated Rear Delt Fly with 1 rep, 1/2 rep protocol x 2 sets
Lunges x 2 sets
Tuesday – Chest
Cross trainer – 1 min warm up then 4 minute Tabata Interval
Chest Press x 2 sets
Dumbbell Chest Press x 2 sets – 2-4-2 tempo
Cable Punches x 2 sets of 10 reps on each side
Modified Fly x 2 sets of max reps
Wednesday – Back
Rowing Machine – 1000m
Lat Pull down – 2 sets of 6-8 reps
Negative Reps – Machine Row
One arm Row – 2-4-2 Tempo
Thursday – Shoulders
Cross Trainer – 5 minutes
Single Arm Shoulder Press 2 sets of 8-12 reps
Single Arm Shoulder Press 1 set of eccentric reps
Shrugs / Upright row – 2 sets of 10-12 reps
Hindu Press ups x 1 set of max reps
Friday – Stability Ball Workout
Core Ball Workout
Press ups x 2 sets
One arm row x 2 sets
Hamstring curls x 2 sets
Pikes x 2 sets
Plank x 2 sets
Martial Arts Techniques to drill in between sets
Guard framing
Double leg ‘rotation’ to finish takedown
Chest to Chest Guard Sweep
Wizzer Throw to Ankle pick
Wrist control to ankle pick – pull back on right arm and then ankle pick right foot/ankle
Front Kicks
Side Kicks
