Tonight I did Stage 2 Workout 4A.
Front Squat/ Push Press:
(I substitute leg and shoulder presses for this one, as my gym doesn't have a barbell... I know it's not a perfect substitution, but it's something)
Leg Press: (yes, it's on an awful machine)
Set 1: Plate 10
Set 2: Plate 10
Shoulder Press:
Set 1: set of 10 kg dumbells (DB)
Set 2: set of 10 kg DB
Step-up:
Set 1: set of 15 kg DB
Set 2: 4r 15 kg DB, 6r 12.5kg DB
Dumbell 1 point row:
Set 1: set of 8kg dumbells
Set 2: 8kg DBs
Static Lunge, Rear Foot Elevated:
Set 1: set of 15kg DB
Set 2: set of 15kg DB
Pushup:
Set 1: 45 degrees
Set 2: 45 degrees
Plank:
Set 1: 60s @ 45 degrees
Set 2: 60s @ 45 degrees
Cable Horiz Wood Chop:
Set 1: plate 3
Set 2: plate 3
Plus I did a bit of cardio to warm up and to kill time while equipment I needed was in use.
It's hard to believe I'm nearly at the end of Stage 2. I may spend an extra week here, just because the first set of workouts, I'm often just trying to get my form right and not challenging myself as much as I can once i master the exercise. I struggle to balance with some of the lunges, but each time, they get easier.
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