Gym routines and weights
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBLBMBNBOBPBQBRBSBTBUBVBWBXBYBZCACBCCCDCECFCGCHCICJCKCLCMCNCOCPCQCRCSCTCUCV
1
Week commencing 5th December28th November21st November14th November7th November31st October24th October17th October10th October3rd October26th September19th September12th September5th September29th August22nd August15th August8th August1st August25th July18th July11th July4th July27th June20th June13th June6th June30th May23rd May16th May9th May2nd May25th April18th April11th April4th April28th March21st March14th March7th March29th February22nd February15th February8th February1st February25th January18th January11th January4th January
2
Cardio
3
Excerise bike
4
Time30mins30mins33.08mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30 mins30 mins30 mins30 mins30mins30mins30mins10 mins30 mins30mins22mins/8mins30mins30mins30mins30mins30mins30mins30mins30mins30mins
5
Distance18.4km17.9km20km18.05km17.9km18.1km16km17.9km12.9km17.8km18.3km18.5km18.1km18.7km17.7km18km18.15km18.2km18.2km18.1km18.2km18.1km18.3km18.7km18.45km17.3km17.8km6.2km18.25km18.4km14.2km/8km18.1km18.675km18.4km18.45km18km18.1km17.95k18.45km18.65km
6
Gear10/510/??10/4.510/510/510/510/510/5Mixed4/4.510/4.510/4.510/410/310/310/4.510/310/510/510/510/510/4.510/4.510/4 (light)10/510/410/4.510/510/410/5 10/4 (light) 10/4 (light) 10/510/410/410/410/410/510/510/5
7
Elipitcal
8
Time30mins23mins + 3mins30mins30mins + 5mins30mins30mins30mins30mins35mins30mins30mins25mins
9
Distance4.16miles2.8miles4.04miles4.06miles4.02miles3.77miles3.75miles3.34miles3.65miles3.15miles2.8miles2miles
10
Stages2/12- 5 mins3/14 - 5 mins 4/16 - 5 mins 5/18 - 5 mins 4/20 - 5 mins 3/20 - 5 mins2/12- 5 mins 3/14 - 5 mins 4/16 - 5 mins 5/18 - 5 mins 4/20 - 3 mins2/12- 5 mins
3/14 - 5 mins
4/16 - 5 mins
5/18 - 5 mins
4/20 - 5 mins
3/20 - 5 mins
2/12- 5 mins
3/14 - 5 mins
4/16 - 5 mins
5/18 - 5 mins
4/20 - 5 mins
3/20 - 5 mins
2/12- 5 mins
3/14 - 5 mins
4/16 - 5 mins
5/18 - 5 mins
4/20 - 5 mins
3/20 - 5 mins
2/10- 5 mins
3/12 - 5 mins
4/14 - 5 mins
5/16 - 5 mins
4/18 - 5 mins
3/20 - 5 mins
2/10- 5 mins
3/12 - 5 mins
4/14 - 5 mins
5/16 - 5 mins
4/18 - 5 mins
3/20 - 5 mins
2/6- 5 mins
4/8 - 5 mins
5/10 - 5 mins
4/12 - 5 mins
3/14 - 5 mins
2/16 - 5 mins
2/4 - 5 mins
2/6 - 5 mins
3/8 - 5 mins
3/10 - 5 mins
4/12 - 5 mins
3/14 - 5 mins
2/16 - 5 mins
2/2 - 5 mins
2/4 - 5 mins
2/6 - 5 mins
3/8 - 5 mins
3/10 - 5 mins
2/12 - 3 mins
1/14 - 2 mins
2/2-10 (5 min per increase)2/2
11
Rowing machine
12
Time
27.5mins30mins30mins30mins30mins30mins30mins30mins30mins21 mins30 mins30mins18mins8mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins30mins
13
Actual time31.5mins31.5mins31.5mins
14
Distance6550m7.2km7.21km7.02km7.06km7.05km7.25km7.05km7.2km4900m7220m7030m4300m2000m7150m7230m7280m7280m7350m7210m7130m7120m6940m6850m6940m6950m6940m
15
Breaks
2041513010101 (2 mins)00000002 (4.45mins)238 (5.45mins)
16
Abs
17
Lateral bend
18
x10 (left and right)25kg (x12)25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)Y25kg (x12)25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg25kg20kg
19
x10 (left and right)25kg (x12)25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)Y25kg (x12)25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg25kg20kg
20
x10 (left and right)25kg (x12)25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)y25kg (x12)25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg (x12)25kg25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg (x12)25kg25kg20kg
21
Russian twist (L/R)
22
x10 6kg (x20)10kg10kgY (x12)Y (x12)YYY10kg10kg10kg10kg10kg10kg10kg10kg 10kg10kg9kgYY10kg10kg10kg10kg10kg10kg
23
x10 6kg (x20)10kg10kgY (x12)Y (x12)YYY10kg10kg10kg10kg10kg10kg10kg10kg10kg10kg9kgYY10kg10kg10kg10kg10kg10kg
24
x10 6kg (x20)10kg10kgY (x12)Y (x12)YYY10kg10kg10kg10kg10kg10kg10kg10kg10kg10kg9kgYY10kg10kg10kg10kg10kg10kg
25
Back extension
26
x1025kg25kg25kg25kg25kg25kg25kgY25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg20kg25kg25kg25kg25kg25kg25kg25kg25kg20kg
27
x1025kg25kg25kg25kg25kg25kg25kgY25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg20kg25kg25kg25kg25kg25kg25kg (x9)25kg25kg20kg
28
x1025kg (x6)25kg25kg (x8)25kg25kg25kg25kgY25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg25kg20kg25kg25kg25kg25kg25kg25kg (x8)25kg (x9)25kg (x8) 20kg (x8)
29
Leg raises
30
x15Y
31
x15Y
32
x15Y
33
Alenka
34
x12YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYY (x2)YYYYYYYYYYY
35
x12YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYY (x2)YYYYYYYYYYY
36
x12YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYY (x2)YYYYYYYYYYY
37
Side plank rotation
38
x12 (L/R face)YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYYYYYYYYYYYYY
39
x12 (L/R face)YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYYYYYYYYYYYYY
40
x12 (L/R face)YYYYYYYYYY (x2)YYYYYYYYYYYYYYYYYYYYYYYYYYYY
41
Planks
42
60/45/45YYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY
43
60/45/45YYYYYYYYYYYYYYYYYYYYYYYYYYYYYY (60/35/45)YYYYY (60/30/45)
44
60/45/45YN/Y/YYYYYYYYYYYYYYYYY30/45/45YYYYYYYYY (30/45/45)YY (40/45/45)YY (45/45/45)Y (60/15/45)Y (30/15/45)
45
Weights
46
Trap bar deadlift
47
x10 (inc. 20kg bar)110kg110kg110kg110kg110kg100kg100kg100kg100kg100kg100kg100kg100kg100kg90kg90kg90kg90kg90kg90kg (x12)90kg (x12)90kg (x12)90kg90kg90kg90kg90kg90kg90kg90kg90kg
48
x10 (inc. 20kg bar)110kg110kg110kg110kg110kg110kg100kg100kg100kg100kg100kg100kg100kg100kg100kg90kg100kg100kg90kg90kg (x12)90kg (x12)90kg (x12)90kg90kg90kg90kg90kg90kg90kg90kg90kg
49
x10 (inc. 20kg bar)110kg110kg110kg110kg110kg110kg110kg110kg100kg100kg100kg110kg100kg100kg100kg100kg100kg100kg100kg90kg (x12)100kg (6/3/3)90kg (x12)90kg90kg90kg90kg100kg90kg90kg90kg90kg
50
Machine dips
51
x10-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-43kg-50kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg (x8)-43kg (x8)-43kg (x8)-43kg-50kg-50kg (x8)-50kg-50kg-50kg-50kg-57kg (x8)-57kg
52
x10-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-43kg-50kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg-43kg (x8)-43kg (x8)-43kg (x8)-43kg-43kg-43kg (x8)-50kg-50kg-50kg-50kg-50kg (x8)-57kg
53
x10-64kg (x12)-64kg (x12)-64kg (x10)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-64kg (x12)-43kg (x6)-50kg-43kg (x7)-43kg (x8)-43kg (x8)-43kg (x8)-43kg (x8)-43kg (x8)-43kg (x6)-43kg (x9)-43kg (x8)-43kg (x7)-36kg (x6)-43kg-43kg (x9)-43kg (x8)-43kg-50kg-50kg-50kg (x9)-50kg (x8)-57kg
54
Leg press
55
x8200kg (x12)200kg (x12)200kg (x12)200kg (x12)250kg (x10)250kg (x10)300kg300kg200kg (x12)200kg (x12)200kg (x12)200kg (x15)200kg (x15)200kg (x12)200kg (x12)200kg (x12)200kg (x12)300kg300kg250kg290kg280kg280kg270kg270kg260kg260kg250kg260kg250kg250kg
56
x8250kg (x10)250kg (x10)250kg (x10)250kg (x10)250kg (x10)250kg (x10)310kg300kg250kg (x10)250kg (x10)250kg (x10)200kg (x15)200kg (x15)200kg (x12)200kg (x12)200kg (x12)200kg (x12)300kg300kg300kg290kg290kg280kg280kg270kg270kg270kg270kg270kg260kg250kg
57
x8300kg (x8)300kg (x8)300kg (x8)300kg (x8)250kg (x10)250kg (x10)320kg310kg300kg300kg300kg200kg (x15)200kg (x15)200kg (x12)200kg (x12)200kg (x12)200kg (x12)300kg300kg300kg300kg300kg280kg290kg270kg280kg280kg280kg275kg270kg250kg
58
Dumb bell chest press (weight is per arm)
59
x820kg (x12)22kg22kg22kg22kg22kg22kg22kg24kg22kg22kg20kg (x10)20kg (x10)24kg24kg24kg24kg24kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg20kg
60
x820kg (x12)22kg22kg22kg22kg22kg22kg22kg24kg22kg22kg20kg (x10)20kg (x10)24kg24kg24kg24kg24kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg20kg
61
x820kg (x12)22kg22kg22kg22kg22kg22kg22kg24kg (x4)22kg22kg20kg (x10)20kg (x10)24kg24kg24kg24kg24kg (x5)24kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg22kg20kg
62
Front squat
63
x890kg90kg90kg90kg100kg90kg90kg95kg90kg90kg90kg60kg90kg90kg90kg90kg90kg90kg90kg80kg90kg90kg90kg90kg90kg90kg90kg80kg80kg
64
x890kg90kg90kg90kg100kg100kg90kg95kg100kg90kg90kg60kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg80kg80kg
65
x890kg90kg100kg90kg100kg100kg90kg95kg100kg100kg100kg60kg90kg100kg90kg90kg100kg90kg90kg90kg90kg90kg90kg90kg90kg90kg90kg80kg80kg
66
Machine seated row
67
x12105lb105lb105lb105lb105lb120lb105lb105lb105lb105lb105lb105lb105lb120lb105lb105lb105lb105lb90lb90lb75lb60lb
68
x12120lb120lb120lb120lb120lb135lb120lb120lb120lb120lb120lb120lb120lb135lb120lb120lb120lb120lb105lb105lb90lb75lb
69
x12135lb135lb135lb135lb135lb150lb135lb135lb135lb135lb135lb135lb135lb150lb135lb135lb135lb135lb120lb120lb105lb90lb
70
x12150lb150lb165lb150lb150lb165lb165lb150lb150lb150lb150lb150lb150lb165lb150lb150lb150lb150lb135lb135lb120lb105lb
71
Machine mid-row
72
x871kg71kg71kg71kg71kg71kg71kg71kg71kg
73
x877kg77kg71kg71kg71kg71kg71kg71kg71kg
74
x877kg77kg77kg71kg71kg71kg71kg71kg71kg
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
Loading...
Main menu