Heavy Weights Programme 3

Heavy Weights Programme 3

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Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.

Equipment:

  • Squat Rack
  • Smith Machine (you can use a squat rack)
  • Weight - Kettlebell, plate or dumbbell
  • Slider (you can step back if you don't have a slider)

Weeks 1 - 4 (sets/reps stated next to each exercise)

  • Split Squat (3 x 8)
  • Iso hold (2 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
  • Single leg RDL (3 x 12)
  • Reverse lunge sliders (2 x 8)
  • Power calf raise (3 x 12)

Weeks 5 - 8 (Increase weights)

  • Split Squat (3 x 6)
  • Iso hold (3 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
  • Single leg RDL (3 x 12)
  • Reverse lunge sliders (2 x 8)
  • Power calf raise (4 x 8)