Phil
Training Plan: Day 1 - Upper Body
*30 min Fasted Cardio at 120 - 130bpm (EVERYDAY!): Ideally first thing in the morning shortly after waking & before eating, or checking your phone eliminating any potential distractions. Drink mineral water before & during if required.
Warm up -
Leg Extensions: 2 x 15 Reps
Bodyweight Squats: 1 x 15 Reps
Leg Curls: 2 x 15
Leg Extensions
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Leg Press-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Dumbell Lunges-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Leg Curls (Laying or Seated)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Standing Calf Raises-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Seated Calf Raises-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Notes:
Add notes here!
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