3 Day Fullbody Split:
WO1
-Squats - 4 x 4-6
-bench press -3 x 4-6 push
-rack deads - 3 x 4-6 pull
-pull ups (WG)- 3 x 8-10 pull
-BB Military press - 3 x 6-8 push
WO2
-Deads - 4 x 3-5
-Dips - 3 x 6-8 push
-B/O Rows (RG)- 3 x 6-8 pull
-Push Press - 3 x 3-5 push
-Low Row (WG) - 3 x 8-10 pull
WO3
-Cleans - 3 x 3-5
-DB Incline press - 3 x8-10 push
-DB Shoulder Press - 2 x 8-10 push
-Olympic Squats/Front Squats - 3 x 8-10
-Pull Ups (WG) - 2 x 4-6 pull
-T-Bar Row (CG) 3 x 8-10 pull
-Week 1 & 3 – 2 mins rest
-Week 2 & 4 – 1 ½ mins rest
Will be doing 3 x 30 mins HIIT cardio a week also on non-weight training days.
WO1
-Squats - 4 x 4-6
-bench press -3 x 4-6 push
-rack deads - 3 x 4-6 pull
-pull ups (WG)- 3 x 8-10 pull
-BB Military press - 3 x 6-8 push
WO2
-Deads - 4 x 3-5
-Dips - 3 x 6-8 push
-B/O Rows (RG)- 3 x 6-8 pull
-Push Press - 3 x 3-5 push
-Low Row (WG) - 3 x 8-10 pull
WO3
-Cleans - 3 x 3-5
-DB Incline press - 3 x8-10 push
-DB Shoulder Press - 2 x 8-10 push
-Olympic Squats/Front Squats - 3 x 8-10
-Pull Ups (WG) - 2 x 4-6 pull
-T-Bar Row (CG) 3 x 8-10 pull
-Week 1 & 3 – 2 mins rest
-Week 2 & 4 – 1 ½ mins rest
Will be doing 3 x 30 mins HIIT cardio a week also on non-weight training days.