Twelve Week Fitness and Nutrition Programme for Men by Gavin Morey

Author:Gavin Morey
Language: eng
Format: epub, pdf
ISBN: 9781408196373
Publisher: Bloomsbury Publishing
Published: 2014-04-15T16:00:00+00:00

PM Training session CV – Cycle PT

Time trained 6.10–7.10 p.m.

Session time 1 hour

RPE 8/10

WORKOUT

Walk – 2 miles

Cycle PT

There are no reps or sets for the exercises. Perform an exercise while your training partner cycles (sprints) a distance of 400m, and when they get back swap over. When you get back from the cycle, move on to the next exercise. If you’re doing this on your own, time your cycle and work all your exercises off that time.

Cycle 1 (repeat twice)

Dumbbell press

Press-ups

300m × cycle sprint

200m × run sprint

Cycle 2 (repeat twice)

Bent-over row

½ sit-ups

Reverse curls

300m × cycle sprint

200m × run sprint

Cycle 3 – legs (repeat three times)

Squats: × 15

Static lunges: × 15

Frog jumps: × 10

Jump overs: × 15

Calf raises: × 15

Cycle 4 – abs

½ sit-ups: × 100

Reverse curls: × 100

Dorsal raise: × 100

My notes: I did this circuit with four friends, which made it really enjoyable. By the end of the day I knew I had worked my legs and glutes.

TRAINING SESSION WEEK 5 DAY 6

MY TRAINING SESSION

AM Rest

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