27 Feb
Fat Grip Bench Press – 4 x 8 x 70kg
Bent Over Row – 4 x 8 x 50kg
Zottman Curl – 4 x 10 x 8.5kg
Towel Hang – 20,10,10,10,10 secs
28 Feb
Football – 70 mins
1 Mar
A1 EZ Reverse Curl – 4 x 10 x 20kg
A2 BB Behing Wrist Curl – 4 x 15 x 25kg
Seated DB Hold – 20kg x 15 secs, 15kg x 30,26,30 secs
2 Mar
Fat Grip Bench Press – 3 x 8 x 70kg, 1 x 7 x 70kg
One Arm Row – 4 x 10 x 17.5kg
Towel Chin Ups – 5,5,3
Rack Pull Hold – 12 secs x 100kg,110kg,110kg,100kg
3 Mar
Towel Hang – 4 x 20 secs
Wrist Roller – 10kg for total of 10 mins
4 Mar
Rack Pull Hold – 12,12,10,12,12 secs x 100kg
Behind Back Wrist Curl – 4 x 12 x 30kg
5 Mar
Cherry Pickers – 1 min
Zottman Curls – 10 x 10kg, 10 x 12.5kg
Hammer Curl – 4 x 12 x 12.5kg
DB Preacher Wrist Curl – 4 x 12 x 3kg
BB Flat Bench Wrist Curl – 4 x 12 x 20kg
Max Towel Hang – 26 secs
6 Mar
Towel Chin Ups – 3 x 5
Rack Pull DL Hold – 12,11,12,12,10 secs x 110kg
Wrist Roller – 10kg, 20 up and down x 4
7 Mar
OHP – 4 x 8 x 45kg
DB Reverse Lunge – 3 x 10 x 15kg
EZ Reverse Curl – 4 x 10 x 25kg
Fat Grip Seated DB Hold – 15kg x 50,60 secs, 17.5kg x 45, 51 secs
Abs – 8 mins 36 secs
9 Mar
Football – 60 mins
12 Mar
OHP – 4 x 8 x 45kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg
13 Mar
Back Squat – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
Hex DL – 5 x 10 x 75kg
Hanging L-Sit – 5 x 10
14 Mar
OHP – 5 x 45kg, 5 x 50kg, 5 x 57.5kg
Fat Grip Bench Press – 5 x 10 x 50kg
Towel Chin Ups – 4 x 7, 1 x 5
EZ Reverse Curl – 3 x 10 x 26kg
Skull Crushers – 3 x 10 x 31kg
BB Wrist Curl Flexors – 3 x 12 x 20kg
DB Wrist Curl Extensors – 3 x 12 x 3.5kg
Rear Delt Raise – 3 x 10 x 5kg
15 Mar
Tempo Running – 2 x 5 x 100m (50m jog/50m walk recovery)