16:15 Home
Warm up
Row 30 minutes
Poliquin steps 2x12
Stretch
Saturday, 31 January 2026
Friday, 30 January 2026
Stretch and Local Gym Routine 4
07:15 Home
Stretch
09:30 Gym
Warm up
Squats 8,12
RDL 2x8
Hammer Bench Press 3x8
Cable Row 2x8
Sled push/pill x10
Stretch
Thursday, 29 January 2026
Wednesday, 28 January 2026
Tuesday, 27 January 2026
Monday, 26 January 2026
Local Gym Routine 4
08:30 Gym
warm up
Squats 2x5
Leg curls 8,6
Shoulder Press 10,8,5,5
Pullups 8, Pull down machine 12
Seated calf raises 2x12
Stretch
Sunday, 25 January 2026
Saturday, 24 January 2026
Thursday, 22 January 2026
Wednesday, 21 January 2026
Tuesday, 20 January 2026
Local Gym Routine 4
07:30 Community Gym
warm up
Squats 2x5,
Leg curls 2x8
Shoulder Press 10,8,5,5
Machine Row 3x8
Band Pulls
TRX Y
Stretch
Saturday, 17 January 2026
Friday, 16 January 2026
Local Gym Routine 4
13:00 Gym
Warm up
Squats 8,12
Partial Wide Grip Deadlift 12
Machine Chest Press 3x8
Cable Row 3x8
Stretch
Wednesday, 14 January 2026
Tuesday, 13 January 2026
Monday, 12 January 2026
Local Gym Routine 3
19:30 Gym
warm up
Squats 2x5, 10
Leg curls 2x8
Shoulder Press 10,8,5,5
Pullups 10x1
Band Pulls
Stretch
Friday, 9 January 2026
Local Gym Routine 3
08:30 Gym
warm up
Squats 2x5
Partial wide grip deadlifts 15
Shoulder Press 10,8,2x5
Machine Row 2x10
Band Pull aparts 2x2
Hamstring Curls 2x10
Thursday, 8 January 2026
Wednesday, 7 January 2026
Tuesday, 6 January 2026
Monday, 5 January 2026
Local Gym Routine 3
19:00 Gym
warm up
Squats 2x5, 10
Leg curls 2x8
Shoulder Press 10,8,5,5
Pullups 6,5
Band Pulls
Stretch
Saturday, 3 January 2026
Local Gym Routine 3
16:20 Gym
warm up rower 1000m
Squats 2x5
Partial wide grip deadlifts 15
Shoulder Press 10,8,2x5
Machine Row 2x10
Band Pull aparts 2x2
Hamstring Curls 2x10
Friday, 2 January 2026
Thursday, 1 January 2026
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