My strength sessions

My Body for Life weights programme


Lower Body Day (Sat?)

Warm-up
Squat 25kg bar, 12,12,10,8,6,12,12 
Deadlift 25kg bar, 12,12,10,8,6,12,12 
Lunge 2x14kg dumb, 12,12,10,8,6,12,12 
Step-Ups 2x16kg kettle, 12,12,10,8,6,12,12 
Calf Raise 2x16kg kettle, 12,12,10,8,6,12,12 
Cool-dn

Upper Body Day (Sun?)

Warm-up
Chest Press 2x20kg dumb, 12,12,10,8,6,12,12 
Shoulder Press 2x10kg dumb, 12,12,10,8,6,12,12 
Back 1Arm Row 1x22kg dumb, 12,12,10,8,6,12,12 
Tricep Extn 1x14kg dumb, 12,12,10,8,6,12,12 
Bicep Curls 2x14kg dumb, 12,12,10,8,6,12,12 
Cool-dn

My Kettle weights programme

Warm-up
Clean 16kg kettle, 10,10,10
Squat 2x16kg kettle, 10,10,10  
Swing 1x16kg kettle, 10,10,10  
Deadlift 1Leg 1x16kg kettle, 10,10,10  
Deadlift 2x16kg kettle, 10,10,10  
Cool-dn


My Cosgrove Evil8 weights programme

Cool-dn
Warm-up
Deadlift 22kg bar x6 
Straight 22kg bar x6  
Row 22kg bar x6  
Clean 22kg bar x6 
Front Squat 22kg bar x6 
Press 22kg bar x6 
Back Squat 22kg bar x6 
Good Morning 22kg bar x6 

All the above x 6sets
Cool-dn