During this first Micro-cycle I want you training 2-3 day per week, alternating between day 1 and day 2. Aim to have a rest day between sessions.
*IT'S A GOOD IDEA TO BOOK IN WITH ME OR ONE OF OUR TRAINERS TO GO OVER TECHNIQUE, IT'S INCLUDED IN YOUR MEMBERSHIP*
Beginner/Intermediate trainers (3 sets, building to 4): Keep the weight Light to moderate for the first couple of weeks and build as you feel you can. We are NOT looking for max weights here.
Advanced trainers (4-5 sets): As long as your technique
is in, move straight towards moderate to heavy weights, NOT MAX. You should feel challenged without failing.
Start a clock for 7 minutes and complete rounds of:
10 Kettle Bell Deadlifts - guys - 24kg/girls - 16kg
10 Dumbbell Flyes (light)
3-5 sets of 10 - Deadlifts
3-5 sets of 10 - Incline Smith Machine Bench Press
3-5 sets of 10 - Lat Pulldowns
3-5 sets of 10 - Dumbbell Side Raises
3-4 sets of 12 - Dumbbell Bicep Curls
3-4 sets of 12 - Dumbbell Overhead Extensions
3-4 sets of 15 - Standing Calf Raises
*Rest 1 -2 minutes between sets