WEEK 4 - DAY 2 (TUESDAY) BACK & ABS

* NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET 60 SECONDS**

• WE WILL BE UTILISING HIGH REPS WITH REST PAUSE TRAINING HERE (FOR MORE INFORMATION ON REST PAUSE CLICK - Rest pause - X Fam Unity)

WARM UP AS PER VIDEO

SINGLE ARM ROW/MACHINE ROW

1 SET OF 20 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20-25 TO FAILURE

INCREASE THE WEIGHT

2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10

BENT OVER ROW

1 SET OF 20 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20-25 TO FAILURE

INCREASE THE WEIGHT

2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10

WIDE GRIP LAT PULL DOWN

1 SET OF 20 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20-25 TO FAILURE

INCREASE THE WEIGHT

2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10

CLOSE GRIP PULL DOWN

1 SET OF 20 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20-25 TO FAILURE

INCREASE THE WEIGHT

2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10

STANDING STRAIGHT ARM CABLE LAT PUSH DOWN

1 SET OF 20 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20-25 TO FAILURE

INCREASE THE WEIGHT

2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10

ABS

DOUBLE CRUNCHES

5 SETS EACH TO FAILURE

PLANK

2 SETS HOLDING PLANK FOR 60 SECONDS OR AS LONG AS ONE CAN

COOL DOWN AS PER VIDEO