Monday: HIIT/Legs/Abs/Cardio
AM: Muay Thai – HIIT Session 30mins
PM: Legs/Abs/Cardio
Monday: HIIT/Legs/Abs/Cardio
Weighted Smith Machine Lunges (Each side) 4×6
Static Lunge 4×20
Leg Extension (Dropset) 4×10
Air Squats 4×20
DB Deadlift 4×6
Lying Leg Curl 4×6
Back Hyperextension (Focusing on the glutes)
Leg Raises 3×10
Incline Walk (130bpm) 20mins
Tuesday: HIIT/Back/Abs/Cardio
AM: Muay Thai – HIIT Session 30mins
PM: Back/Abs/Cardio
30min Muay Thai HIIT Pad Session
Lat Pull Down 4×6
Seated Row 4×6
Bent Over Barbell Rows 4×6
Wide Grip Assisted Chin Up’s 1x Failure
Straight Arm Pulldowns 3×15
Bench Leg Raise 3×15
Hanging Leg Raise 3×15
Incline Walk (130bpm) 20mins
Wednesday: HIIT/Chest/Shoulders
AM: Muay Thai – HIIT Session 30mins
PM: Chest/Shoulders
Dumbbell Incline Press 4×6
Push Up Narrow 4×20
Power Rack Bench Press 4×6
Cable Crossover 4×6
Arnold Press 4×6
Dumbbell Side Lateral Raise 4×6
Dumbbell Front Raise 4×6
Dumbbell Upright Rows 4×6
Read Delt Fly Machine 4×6
Incline Walk (130bpm) 20mins
Thursday: HIIT/Biceps/Triceps
AM: Muay Thai – HIIT Session 30mins
PM: Biceps/Triceps
Incline Dumbbell Curl 4×6
EZ Bar Curls Standing 4×6
Standing Cable Curls 4×25
Standing Tricep Extension 4×6
Bench Dips (Dropset) 4×10
Incline Walk (130bpm) 20mins
Friday: HIIT/Hamstrings/Glutes/Abs
AM: Muay Thai – HIIT Session 30mins
PM: Hamstrings/Glutes/Abs
Barbell Deadlifts 4×6
Lying Leg Curls 4×6
Back Hyper Extension Machine 4×6
Weighted Walking Lunges 4×30
Cable Crunches 3×10
Lying Leg Raises 3×10
Ab Heel Taps 3×10
Incline Walk (130bpm) 20mins
Saturday: Cardio/Back/Calves
AM: 30 min walk (130bpm)
PM: Back/Calves
Cable Crossover One Arm Row 4×6
T-Bar Row 4×6
On Arm Dumbbell Row 4×6
Leg Press 4×6
Seated Calf Raises 4×18
Standing Smith Calf Raises 4×6
Squatted Calf Raises 4×6
Incline Walk (130bpm) 20mins
Sunday: Cardio
30 min walk (130bpm)
