Week 6

Rest 2 minutes between all accessory movements. Pay attention to the weights used for accessory lifts - they will be important for the next few weeks. Aim to hit the required reps and take note on difficulty.

Day 1

  • Bench Press - 1-1-1-1-1 - ascend in weight - start your first single at last weeks working sets. If it feels good, find a 1RM

  • Incline Dumbbell Press - 3x15 - rest 20s between sets -

  • Push-Ups - 3 x max reps - rest 20s between sets

  • Seated Dumbbell Military Press - 3x15 - rest 20s between sets

  • Reverse Flys - 2x15 - rest 20s between sets

  • Diamond Push-Ups - 3 x max reps - rest 20s between sets

Day 2

  • Back Squat - 1-1-1-1-1 - start your first single at last weeks working sets. If it feels good, find a 1RM

  • Front Squat - 3x15 - rest 20s between sets

  • Bulgarian Split Squat - 3x15 - no rest between legs , 20s rest between sets

  • Seated Leg Extensions - 3x15 - 20s rest between sets

  • Calf Raises - 3x15 - rest 20s between sets

  • Abs of choice

Day 3

  • Bent Over Barbbell Row - 3x15 - rest 20s between sets

  • One Arm Dumbbell Row - 3x15 - no rest between arms, 20s rest between sets

  • Pull-Ups - 10 x max reps - rest 20s between sets

  • Two Arm Dumbbell Curls - 3x15 - rest 20s between sets

  • Barbell 21’s - 2 sets - 20s rest between sets

  • Abs of choice

Day 4

  • Deadlift - moderate/heavy single

  • Dumbbell RDL - 3x15 - rest 20s between sets

  • Hamstring Curls - 3x15 - rest 20s between sets

  • Seated Leg Extensions - 3x15 - rest 20s between sets

  • Calf Raises - 3x25 - rest 20s between sets

  • Abs of choice