Rehab Training wks 1 & 2

LOWER BODY Saturday February 16th
1-arm deadlifts:
50 kg x 3 10
Suitcase deadlifts:
50 kg x 3 x 10
Cambered bar squats:
50 kg x 10
70 kg x 10
90 kg x 10
Cardio:
bike 5 mins @ +50 rpm

UPPER BODY Tuesday February 12th
1-arm chest press machine:
20 kg x 10
30 kg x 10
35 kg x 10
1-arm lateral press machine:
22.5 kg x 4 x 10
1-arm seated rows:
67.5 kg x 10
82.5 kg x 10
97.5 kg x 10
102.5 kg x 5
1-arm lateral pulldowns
22.5 kg x 4 x 10
1-arm dumbbell curls:
12.5 kg x 5 x 10
Cardio:
bike 5 mins @ +55 rpm

LOWER BODY & BENCH Thursday February 7th
Belt squat machine:
unloaded x 10
50 kg x 10
100 kg x 10
125 kg x 10
Leg extensions (p/l):
10 kg x 10
20 kg x 3 x 10
1-arm dumbbell bench press:
20 kg x 10
22.5 kg x 10
25 kg x 10
27.5 kg x 10
Cardio:
bike 5 mins @ 55 rpm

UPPER BODY Tuesday February 5th
1-arm chest press machine:
20 kg x 10
25 kg x 10
30 kg x 10
1-arm lateral press machine:
20 kg x 4 x 10
1-arm seated rows:
60 kg x 10
75 kg x 10
90 kg x 10
1-arm lateral pulldowns:
30 kg x 3 x 10
1-arm dumbbell curls:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm