Focus on Intensity

To accentuate intensity whilst managing time in the gym effectively.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Incline DB Y-Raise

Pull-Up (Neutral Grip, Weighted)

Pull-Up (Bodyweight)

Kelso Shrug

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Hanging Leg Raise

Side Bend (Dumbbell)

Leg Curl

Hack Squat

Reverse Lunge (Barbell)

Leg Extension

Hip Abductor (Machine)

Calf Raise (Machine)

Single Arm Row (Cable)

Bent Over Row (Dumbbell)

Shrug (Barbell)

Chest Press (Machine)

Lateral Raise (Cable)

One Arm Reverse Pec Deck

Decline Crunch

Russian Twist (Dumbbell)

Sissy Squat (Weighted)

Romanian Deadlift (Seated Cable)

Hyperextension

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Tibialis Raises

Overhead Press (Barbell)

Bayesian Curl

Overhead Tricep Extension (Cable)

Modified Zottman Curl

Cross Cable Tricep Extension

Wrist Curls

Wrist Extension

Bicep Curl (Cable)

Rear Delt Fly (Cable)

Lying Upright Row (Straight Bar)

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