Wednesday 21 September 2022 Back Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 145kgs x 6, 5, 5 • Seal Row with Angles 90 (3 x 4-6) - 90kgs x 5, 5, 4 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 120kgs x 6, 5, 4 • Pin Selected Back extensions (3 x 8-10) - 42.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Thursday 22 September 2022 Chest & Abs/Obliques Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Plate Loaded Incline Chest Press ** (3 x 4-6) - 100kgs x 4, 4, 3 • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 105kgs x 6, 5, 4 • Pin Selected Fly Machine (3 x 4-6) - 70kgs x 6, 6, 6 • Reverse Cable Side Bends (6 x 8-10) - 45kgs x 10, 10, 10 • Ab Crunches (3 x 8-10) - 20kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Friday 23 September 2022 Arms & Calves Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Pin Selected Rope Tricep Extension (3 x 4-6) - 65kgs x 6, 6, 6 supersetted with • Pin Selected Rope Hammer Curls (3 x 4-6) - 50kgs x 6, 6, 6 • Pin Selected Tricep Extensions (3 x 4-6) - 60kgs x 6, 6, 6 supersetted with • Pin Selected Cable Curls (3 x 4-6) - 50kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 30kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 30kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (6 x 8-10) - 40kgs x 10, 10, 10, 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Wednesday 28 September 2022 Legs, Calves and Abs Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 45kgs x 6, 6, 6 • Plate Loaded Standing Leg Curl (3 x 4-6) - 22.5kgs x 6, 6, 6 • Pin Selected Thigh Adductor (3 x 4-6) - 100kgs x 6, 6, 6 supersetted with • Pin Selected Thigh Abductor (3 x 4-6) - 100kgs x 6, 6, 6 • Pin Selected Horizontal Leg Press (3 x 4-6) - 117.5kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (3 x 8-10) - 45kgs x 10, 10. 10 • Reverse Cable Side Bends (6 x 8-10) - 45kgs x 10, 10, 10 supersetted with • Ab Crunches (3 x 8-10) - 22.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Thursday 29 September 2022 Shoulders, Traps & Forearms Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 90kgs x 6, 5, 4 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 35kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 57.5kgs x 6, 6, 6 • Plate Loaded Shrug Machine (Versa Grips) ** (3 x 4-6) - 210kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x 4-6) - 170kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 35kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 35kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Friday 30 September 2022 Back & Biceps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 150kgs x 6, 5, 4 • Seal Row with Angles 90 (3 x 4-6) - 90kgs x 6, 5, 4 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 125kgs x 6, 6, 5 • Pin Selected Back extensions (3 x 8-10) - 52.5kgs x 10, 10, 10 • Pin Selected Rope Hammer Curls (3 x 4-6) - 6, 55kgs x 6, 6, 6 • Pin Selected Cable Curls (3 x 4-6) - 55kgs x 6, 5, 5 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Saturday 01 October 2022 Chest, Triceps & Abs/Obliques Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Plate Loaded Incline Chest Press ** (3 x 4-6) - 100kgs x 6, 5, 4 • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 107.5kgs x 5, 5, 3 • Pin Selected Fly Machine (3 x 4-6) - 72.5kgs x 6, 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 6, 5 • Pin Selected Tricep Extensions (3 x 4-6) - 65kgs x 6, 6, 6 • Reverse Cable Side Bends (6 x 8-10) - 45kgs x 10, 10, 10 supersetted with • Ab Crunches (3 x 8-10) - 22.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Thursday 06 October 2022 Legs & Abs/Obliques Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 47.5kgs x 6, 6, 6 • Plate Loaded Standing Leg Curl (3 x 4-6) - 25kgs x 6, 6, 6 • Barbell Hack Squat (4 x 4-6) - 90kgs x 6, 6, 6 • Plate Loaded 45° Leg Press (4 x 4-6) - 90kgs x 6, 6, 6 • Cable Crunches (3 x 8-10) - 25kgs x 10, 10, 10 • Cable Side Bends (3 x 8-10) - 50kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Friday 07 October 2022 Shoulders & Traps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 92.5kgs x 6, 5, 4 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 37.5kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 60kgs x 6, 6, 6 • Plate Loaded Shrug Machine (Versa Grips) ** (3 x 4-6) - 215kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x 4-6) - 175kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Saturday 08 October 2022 Back Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 155kgs x 5, 4, 4 • Seal Row with Angles 90 (3 x 4-6) - 92.5kgs x 5, 4, 4 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 130kgs x 6, 5, 5 • Pin Selected Back extensions (3 x 8-10) - 57.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Monday 10 October 2022 Chest & Abs/Obliques Target number of sets and reps will be in brackets, 2 minute rounds (EMOM with core work) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved • Plate Loaded Incline Chest Press ** (4 x 4-6) - 102.5kgs x 5, 5, 4, 3 • Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 107.5kgs x 5, 4, 3, 3 • Cable Crunches (3 x 8-10) - 30kgs x 10, 10, 10 • Cable Side Bends (3 x 8-10) - 55kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Tuesday 11 October 2022 Arms & Calves Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for Calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Pin Selected Rope Tricep Extension (3 x 4-6) - 72.5kgs x 6, 6, 5 supersetted with • Pin Selected Rope Hammer Curls (3 x 4-6) - 60kgs x 6, 6, 6 • Pin Selected Tricep Extensions (3 x 4-6) - 70kgs x 6, 6, 6 supersetted with • Pin Selected Cable Curls (3 x 4-6) - 60kgs x 5, 5, 4 • Cable Wrist Curls (3 x 4-6) - 40kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 40kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (6 x 8-10) - 50kgs x 10, 10, 10, 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Thursday 13Octiber 2022 Legs Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for Abs/Obliques) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by 5-10% should less than the stated range be achieved • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 49kgs x 6, 6, 6 supersetted with • Plate Loaded Standing Leg Curl (3 x 4-6) - 27.5kgs x 6, 6, 5 • Barbell Hack Squat (4 x 4-6) - 95kgs x 6, 6, 6 • Plate Loaded 45° Leg Press (4 x 4-6) - 100kgs x 6, 6, 6 Abs/ Obliques • Cable Crunches (3 x 8-10) - 35kgs x 10, 10, 10 • Cable Side Bends (3 x 8-10) - 55kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Friday 14 October 2022 Shoulders & Traps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 95kgs x 5, 4, 4 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 40kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 62.5kgs x 6, 6, • Plate Loaded Seated Shrug Machine (Versa Grips) ** (6 x 4-6) - 180kgs x 6, 6, 6, 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Sunday 16 October 2022 Back Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 155kgs x 6, 4, 4 • Seal Row with Angles 90 (3 x 4-6) - 92.5kgs x 5, 5, 4 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 135kgs x 5, 4, 4 • Pin Selected Back extensions (3 x 8-10) - 62.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Monday 17 October 2022 Chest & Abs/ Obliques Target number of sets and reps will be in brackets, 2 minute rounds (EMOM on Abs/ Obliques) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 110kgs x 6, 6, 5, 3 • Plate Loaded Incline Chest Press ** (4 x 4-6) - 100kgs x 5, 4, 3, 3 • Cable Crunches (3 x 8-10) - 40kgs x 10, 10, 10 • Cable Side Bends (3 x 8-10) - 55kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Saturday 22 October 2022 Shoulders & Traps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 95kgs x 6, 5, 5 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 45kgs x 6, 6, 6 • Face Pulls (3 x 4-6) - 40kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine (Versa Grips) ** (6 x 4-6) - 190kgs x 6, 6, 6, 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Sunday 23 October 2022 Legs Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved • Pin Selected Leg Extension (3 x 4-6) - 50kgs x 6, 6, 6 • Plate Loaded Standing Leg Curl (3 x 4-6) - 30kgs x 6, 6, 6 • Plate Loaded Leverage Squat (3 x 4-6) - 80kgs x 6, 6, 6 • Plate Loaded Hip Belt Squat (3 x 4-6) - 40kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Sunday 30 October 2022 Legs Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for Calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved • Pin Selected Leg Extension (3 x 4-6) - 52.5kgs x 6, 6, 6 • Plate Loaded Standing Leg Curl (3 x 4-6) - 30kgs x 6, 6, 6 • Plate Loaded Leverage Squat (4 x 4-6) - 85kgs x 6, 6, 6, 6 • Plate Loaded Seated Calf Raise ** (5 x 8-10) - 55kgs x 10, 10, 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout

Monday 31 October 2022 Chest, Shoulders & Triceps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 112.5kgs x 6, 5, 4, 3 • Plate Loaded Viking Press (3 x 4-6) - 65kgs x 6, 5, 4 • Plate Loaded Standing Lateral Raises ** (2 x 4-6) - 50kgs x 6, 6 • Cable Face Pulls (2 x 4-6) - 45kgs x 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 75kgs x 6, 5, 5 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout