open gym program 2
You’ve just crushed program 1 for the past few weeks. Hopefully you increased the load every session and have started to get the hang of this working out business. This next program adds a bit of variety but the key to any good program is keeping the fundamentals at the forefront of the thinking. We are going to keep the body parts separate so there are 4 workouts you can try. I would stick to training every other day to begin with but if you are feeling hunch feel free to do 2 days on 1 off, then 2 days on and rest the weekend. If you would like more help feel free to book a no sweat intro and let us see what we can do.
BACK WORKOUT
Warm Up
4 Rds
Row 200m
20 Banded Pull Aparts
A) Watson Row Machine 3 x 15 reps
B) Lat Pulldown 3 x 8
C) Straight Arm Pulldown 3 x 10
D) Side Plank Cable Row 3 x 12/side
LEG WORKOUT
Warm Up
4 rounds
Bike 400m
12 air squats
A) Leg Press 3 x 20reps
B) Goblet Squat Work upto a 25rep max. Target is 1/2 Bodyweight
C) Wall Squat Work 30 seconds rest 1min 3 rounds
D) 3 rounds 15 Glute Bridge 12/side Clam Shells