Шоковая тренировка (1 неделя)

Monday: Legs & Shoulder Touch-up
4 x 10 deep squat
3 x 10 (each leg) split squat
3 x 20 walking lunges with dumbbells
3 x 10 leg extension
3 x 15 straight leg dead lift
3 x 15 sumo squats (holding dumbbell)
3 x 10 leg press
3 x 20 calf raise

3 x 10 rear delt fly
3 x 10 shoulder press

Tuesday: HIIT Cardio
10 minutes Jacob’s Ladder: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.
10 minutes StepMill: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.

Wednesday: Back & Biceps
4 x 10 lat pull down
3 x 10 assisted wide grip pull-up
3 x 10 each side dumbbell rows
3 x 10 hammer curls
3 x 10 reverse grip pull-ups

Thursday: Moderate Cardio
20 minutes Moderate Cardio: Treadmill
Walking lunges on treadmill for 10 minutes
Right side shuffle on treadmill for 5 minutes
Left side shuffle other side for 5 minutes.

Friday: Triceps & Glutes
4 x 10 triceps cable pushdowns with bar
4 x 15 triceps push-ups
3 x 15 bench dips

3 x 15 resistance band glute kickbacks
3 x 10 plyometric box jumps
3 x 10 one legged dead lifts with dumbbell
3 x 15 reverse hyperextensions

Saturday: Shoulders & Cardio
4 x 10 rear delt fly
3 x 10 shoulder press with dumbbells
3 x 15 heavy shoulder shrugs
3 x 10 handstand push-ups
3 x 10 dumbbell chest fly (hit front delts as well)

20 minutes of Moderate Cardio: Stationary Bike

Pedal at a moderate speed for 1 minute, then all-out sprint for one minute. Repeat for 14 minutes and then cool down with 5 minutes of easy pedalling.

Sunday: Rest