Strength training program June - January

Strength training June 2013

Day 1 - upper body!

1. Bicep curl: 3 sets, 12 reps, 6kg dumbbell; 1 full then 1 halfway = 1 rep

2. Triceps overhead: 5 sets, 5 and then 5 sec hold, 8kg kettle bell

3. Chest press: 3 sets, 12 reps, 7.5kg; in between each set, upright row with 8kg kettle bell for 30 secs each side

4. Incline chest press: 3 sets, 12 reps, 5kg; in between each set, a 2 handled 8kg kettle bell swing

5. Lateral raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

6. Front raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

7. Shoulder press: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

8. Reverse flys: 3 sets, 12 reps, 4kg dumbbell

9. Dumbbell row: 3 sets, 12 reps, 8kg dumbbell

Abs (3 sets of 15 reps with 6kg dumbbell for each exercise):

Basic crunch

Crossover crunch

Dead bug

Russian twists

Day 2 - lower body!

1. Leg press: 3 sets, 12 reps, 25kg; in between each set, 12 full range lunges then 12 bottom half lunge pulses right and left holding two 8kg kettle bells

2. Squat: 3 sets, 12 reps, 4kg; in between each set, 12 squat jumps with 4kg dumb bell

3. Lunge: 3 sets, 12 reps, 4kg kettle bell; extend kettle bell above head as you lunge

Abs (do 3 sets of each exercise with 15 reps):

Side bends

Plank on medicine ball

Plank jumps on medicine ball

Plank runs on medicine ball