Weight Training Schedule
From wiki.alexcollins.org
Contents |
Monday
Weighted pull-ups - 3 sets of 10KG for 10, 2 sets of 20KG for 5
Deadlift - 3-5 sets, starting @ 80KG for 5, 100 for 3, then 110 for 3
Circuit of:
- 10 x DB clean and press - 10 x chin up - 20 x push up - 10 x dips - 10 x thrusters with 10kg weight
Time: 1:50
Tuesday
Practice form of swings and get-ups Kettlebell circuit:
- 20 x swings - 10 goblet pistol squats to push-press - 10 x kettlebell burpees with push up
Finish with warm-down of 12 minutes on exercise bike
Wednesday
Weighted chin-ups - one-arm chin-up in mind!
Squat - 3-5 sets
Circuit of:
- 10 x "M16s" @ 30KG (bar above head, step-up to platform) OR 10 x 15KG plate rolled around head - 10 x chin-ups - 10 x dips - 20 x push-ups
Time: unknown, 1 minute rest between 3 sets
Thursday
Practice form of all kettlebell exercises
Kettlebell circuit:
- 10 x Halo each way - 10 x two-hand swings - 5 x get-ups each arm - 10 x burpees - 10 x front squat with Kettlebells
Finish with warm-down of 12 minutes on exercise bike
Time: 3:32
Friday
Bench press - 3 sets of 60
DB press incline - 3x28, 2x30, 1x35 DB press decline - 3 sets, 22, 25, 27.5
Incline cable fly - 3 sets @ setting 2-3
Machine fly
Circuit of:
- 10 x shoulder press @ 40KG - 10 x chin-up - 20 x push-up - 10 x burpees - 10 x DB clean each hand @ 12KG
Time: 3 sets in 8:30 (1 minute rest between sets)
Saturday
Kettlebell Circuit:
- Kettlebell 2-Hand Swing x 10 - 1 Burpee - Kettlebell 2-Hand Swing x 10 - 2 Burpees - Kettlebell 2-Hand Swing x 10 - 3 Burpees - Kettlebell 2-Hand Swing x 10 - 4 Burpees - Kettlebell 2-Hand Swing x 10 - 5 Burpees - Kettlebell 2-Hand Swing x 10 - 6 Burpees - Kettlebell 2-Hand Swing x 10 - 7 Burpees - Kettlebell 2-Hand Swing x 10 - 8 Burpees - Kettlebell 2-Hand Swing x 10 - 9 Burpees - Kettlebell 2-Hand Swing x 10 - 10 Burpees
