Day 1
Sets Reps Rest
EXERCISE 1
BARBELL FRONT SQUAT 8 5 30 sec
EXERCISE 2
SINGLE-ARM CABLE ROW 8 5 30 sec
EXERCISE 3
GENERAL PUSHUP 8 5 30 sec
EXERCISE 4
NEUTRAL-GRIP PULLUP 8 5 30 sec
(can be assisted)
EXERCISE 5
BARBELL HIP THRUST ON FLOOR 8 5 30 sec
EXERCISE 6
AB WHEEL ROLLOUT 3 10 30 sec
EXERCISE 7
KETTLEBELL FARMER'S CARRY 3 30 Meters 30 sec
Day 2
Sets Reps Rest
EXERCISE 1
TRAP-BAR DEADLIFT 8 5 30 sec
EXERCISE 2
LEG EXTENSION 4 15 30 sec
EXERCISE 3
PUSH PRESS (SHOULDERS) 8 5 30 sec
EXERCISE 4
Latt Pull down 8 5 30 sec
EXERCISE 5
FARMER'S WALK 3 30 Meters 30 sec
EXERCISE 6
BEAR CRAWL 4 30 sec 30 sec
Day 3
Sets Reps Rest
EXERCISE 1
Dumbbell Bench Press 8 5 30 sec
EXERCISE 2
Chin up 8 5 30 sec
EXERCISE 3
d/b Goblet Lateral Squat 4 8 30 sec
EXERCISE 4
TRX Inverted row 4 8 30 sec
EXERCISE 5
Single leg romanian deadlift 4 15 30 sec
EXERCISE 6
Palloff Press 3 L/R 10 30sec
EXERCISE 7
Barbell Bicep Curls 3 15 30sec
EXERCISE 8
Overhead Tricep Extension 3 15 30 sec
All our instructors & personal trainers are fully qualified & trained. We are a gym for people of all fitness levels and are passionate about helping you get the best from your workout in a safe and friendly environment. We look forward to seeing you.
Address: Unit 4, Carriage Road (Opposite Chadwicks), Trim Road, Navan, Co. Meath
Click for directions
Give us a call on: (046) 9011 222
Opening Hours: Mon-Fri: 6.00am-9:00pm • Sat: 8am-3pm • Sun: 8am-3pm • Bank Holidays: 9am-3pm
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