this week's receipe...

For those who are interested.

This is THIS week's workout plan.

MONDAY:

Cable Crossovers 10kg per side - 8 sets of 8

Bench Press to Neck 25kg - 8 sets of 8

Incline Dumbbell Press 12kg per side - 8 sets of 8

Wide V-grip Dips - 8 sets of 8

Sternum Chinup - 8 sets of 8(or failure)

Heavy T-Bar Row 25kg - 8 sets of 8

Low Cable Row 20kg - 8 sets of 8

Med. Grip Lat Pull to Chest 25kg - 8 sets of 8

Roman Chair Crunches - 100 reps total

High Rope Crunch 35kg - 8sets of 8

Weighted Back Ext. 5kg - 8 sets of 8

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TUESDAY:

10min 6degree incline threadmill

Drag Curl 15kg - 8 sets of 8

Preacher Curl 8kg - 8 sets of 8

45degree Incline Dumbbell Curl - 8 sets of 8

4 sets of HIIT sprinting/cycling

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WEDNESDAY:

Dumbbell Lateral Raise 8 kg - 8 sets of 8

Wide Grip Upright Row 20kg - 8 sets of 8

Front to back barbell press 15kg - 8sets of 8

Dumbbell Rear Delt Lateral 7kg - 8 sets of 8

Kneeling Rope Extension 15kg - 8 sets of 8

Skullcrusher Barbell Extension 10kg - 8 sets of 8

Dumbbell Tricep Kickback 6kg - 8 sets of 8

Double Crunch on bench - 8 sets of 8

Weight Crunch 6kg - 8 sets of 8

Lying Bent Knee Raise - 8 sets of 8

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THURSDAY:

Chest Plyo - Side to side hopping pushup - 8 sets of 8

Chest Plyo - Wide to narrow hopping pushup - 8 sets of 8

Chest Plyo - Low to high hoppinh pushup - 8 sets of 8

Back Plyo - Side to side Lat Pulldown - 8 sets of 8

Back Plyo - Alternating Bent over Row - 8 sets of 8

Back Plyo - Alternating Canoe Row - 8 sets of 8

16 sets of HIIT Sprinting/cycling

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FRIDAY:

Fullbody circuit - do entire circuit 3 times, no rest between sets, 1 min rest after 1 circuit

Burpee Pushup into Pullup - 10x

Alternating Lunges - 20x

Vertical Jumps - 10x

Bench Dips - 10x

Side-to-side jump over bench - 10x

Diamond Pushups - 10x

Hanging Leg Raise - 10x

Alternating Knee Crunch - 10x

Crossover Running Plank - 10x

Hanging Side Leg Raise - 10x

5 min rest

Ab Circuit - do entire circuit 3 times, no rest between sets, 1 min rest between circuits

Arm-Leg Raise with exercise ball - 10x

Alternating Leg-Arm Raise - 20x

Running Plank - 10x

Weighted Sitting Torso Twist - 20x

Leg Kick to Palms - 20x

Lying down Alternating Toe Toucher - 20x

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SATURDAY & SUNDAY:

TENNIS.

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Repeat next week.