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Day 1: Strength Work
Squats: 3x5 +2.5kg
BB OHP: 3x5 + 2.5kg
Good Mornings: 3x5 +2.5kg
Day 2: Rest
Day 3: Strength Work
BB Row: 3x5 +2.5kg
BB Flat Bench: 3x5 +2.5kg
Deadlift: 2x3 +2.5/5kg
Day 4: Rest
Day 5: Beach Work
Incline Bench: 3x8
DB Flyes: 3x8
Tricep Dips: 3x<8
Side Lateral Raises: 3x8
Front Lateral Raises: 3x8
Day 6: Beach Work
Wide Pull-ups: 3x<8
Shrugs: 3x8
Curls: 3x8
DB Calf Raises: 3x8
Front Squat Holds: failure +2.5kg
Planks: 3x<1min
Day 7: HIIT
Day 8: Rest
Day 9: Repeat
Day 1: Strength Work
Squats: 3x5 +2.5kg
BB OHP: 3x5 + 2.5kg
Good Mornings: 3x5 +2.5kg
Day 2: Rest
Day 3: Strength Work
BB Row: 3x5 +2.5kg
BB Flat Bench: 3x5 +2.5kg
Deadlift: 2x3 +2.5/5kg
Day 4: Rest
Day 5: Beach Work
Incline Bench: 3x8
DB Flyes: 3x8
Tricep Dips: 3x<8
Side Lateral Raises: 3x8
Front Lateral Raises: 3x8
Day 6: Beach Work
Wide Pull-ups: 3x<8
Shrugs: 3x8
Curls: 3x8
DB Calf Raises: 3x8
Front Squat Holds: failure +2.5kg
Planks: 3x<1min
Day 7: HIIT
Day 8: Rest
Day 9: Repeat
Day 1: Strength Work
Squats: 3x5 +2.5kg
BB OHP: 3x5 + 2.5kg
Good Mornings: 3x5 +2.5kg
Day 2: Rest
Day 3: Strength Work
BB Row: 3x5 +2.5kg
BB Flat Bench: 3x5 +2.5kg
Deadlift: 2x3 +2.5/5kg
Day 4: Rest
Day 5: Beach Work
Incline Bench: 3x8
DB Flyes: 3x8
Tricep Dips: 3x<8
Side Lateral Raises: 3x8
Front Lateral Raises: 3x8
Day 6: Beach Work
Wide Pull-ups: 3x<8
Shrugs: 3x8
Curls: 3x8
DB Calf Raises: 3x8
Front Squat Holds: failure +2.5kg
Planks: 3x<1min
Day 7: HIIT
Day 8: Rest
Day 9: Repeat
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?