FK.UK: Ben - Viewing Profile

9:00 AM

Skipping Intervals

30 Seconds Skip
30 Seconds Rest
x 30 Minutes

11:30 AM

Chest and Back

Superset 1
Ring Dips x 12/10/10/10/10 reps
Body Row x 15/10/10/10/10 reps

Superset 2
Ring Pushups x 15/12/10/10/15 reps
10kg Chinups x 8/6/6/6/6 reps

Superset 3
25kg DB Bench x 10/10/10/10/10 reps
Chinups x 17/6/7/6/6 reps

Quads

Superset #1

Back Squat / Burpees

125kg x 5 / Burpees x 10
115kg x 6 / 10
105kg x 7 / 10
95kg x 8 / 10
85kg x 9 / 10

Superset #2

Hanging Knee Raises / Shrugs

15 Raises / 30 Shrugs x 80kg
15 Raises / 30 Shrugs x 80kg
15 Raises / 30 Shrugs x 80kg

Stair Sprints

6 Consecutive Sprints
60s Rest
x 5 Rounds


4 Mile Cycle

60 minutes later

4 Mile Cycle

Chest and Back

Superset #1

Pullups x 18/10/10/10/10
Ring Pushups x 15/10/12/10/10

Superset #2

70kg Bent Over Row x 10/10/10/10/10
25kgs Inc DB Bench x 10/10/9/8/7

Superset #3

25kg 1 Arm Row x 12/10/10/10/10
25kgs Dec DB Bench x 8/8/8/8/8

8th July

Hamstrings

Deadlifts + Mountain Climber Superset

140kg x 5 / Mountain Climbers x 25 reps
130kg x 5 / MC x 25
120kg x 8 / MC x 25
110kg x 10 / MC x 25

Circuit

Hanging Knee Raise x 30
80kg Shrugs x 30
10kg Swings x 30
x 3 ROUNDS

Sprints

6 x 60m Sprints
6 x 40m Sprints

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9th July

Deltoids and Arms

Tri-Set #1
Press 60kg x 10/8/8/10 reps
Curls 30kg x 10/10/10/10 reps
Diamond Pushups x 10/10/10/15 reps

Tri-Set #2
Power Clean 70kg x 8/8/8/8
Close Grip Bench 70kg x 8/8/6/6
Chinups x 10/10/10/10

Tri-Set #3
Shrugs 110kg x 10/10/10/10/10
Bench Dips x 12/12/12/12/12
Curls 40kg x 10/10/10/10/10

Chest and Back

SuperSet 1

Ring Dips x 10/7/8/8/10 reps
15kg Chinups x 5/5/5/5/5 reps

SuperSet 2

Ring Pushups x 15/12/10/10/10
Body Row x 15/10/10/10/10

SuperSet 3

25kgs DB Bench x 12/8/8/6/6
Chinups x 10/7/7/8/8