Strength Program - 1

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. conventional deadlift

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo
  • Weight x Bar only

2. CABLE STANDING SINGLE ARM SHOULDER PRESS

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10 (each side)
  • Controlled tempo
  • Weight x 5kg

3. goblet squat

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo
  • Weight x 3kg

4. bent over barbell row

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo
  • Weight x Bar only

5. russian kettlebell swing

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo
  • Weight x 2kg

6. forearm plank

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Time (s) x 30 seconds

7. dumbbell bicep curl

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10 (each side)
  • Controlled tempo
  • Weight x 3kg

8. barbell bench press

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo
  • Weight x Bar only

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now