Heavy Weights Programme 31

Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.

In order to get the correct weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range  but you should be able to do 3 more reps at the end.

E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.

Equipment:

• Barbell
• Squat Rack
• Kettlebell
• Resistance Band
• Trap/Hex bar
• Bench/Box
• Swiss ball
• Leg press
• Landmine

Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise - you can also pair exercises together and so exercise 1 & 2 and once you have done those move onto 3 & 4 etc.

You can find a full body warm up here.

1. Heel elevated tempo trap bar deadlifts, 4 seconds on the way down -  3 × 5, 4, 3
2. Swiss ball flutter kicks - 3 x 15-30 seconds
3. Single leg inverted row, hamstring curl - 3 x 8-12 seconds each leg
4. Single leg calf raise iso hold (Toe off, heel raised -  leg press) -  3 x 20 to 25 seconds each leg
5. Kettlebell swings, band-resisted - 3 x 6-8
6. Step up barbell high box - 3 x 5, 4, 3
7. Single-leg calf raise, leg press - 3 x 8, 7, 6 each leg
8. Curtsy lunge, landmine to knee drive - 3 x 6-8 reps each leg