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Aoibhin's Kingfisher Programme

Aoibhin's Kingfisher Programme
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Aoibhin’s Programme

Day 1

Weights: 10 X Goblet Squats – 3 sets

10 X Leg Press – 3 sets

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Single leg box squat – 6 each side

12 X Abductor machine – 3 sets

15 X seated DB calf raise – 3 sets

Cardio: Watt Bike – 3 minutes @ 120 Watts/1 minute recovery X 5

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Core: 30 second plank – 3 sets

20 X Russian Twist – 3 sets

Day 2

Weights: 10 X Machine Chest Press – 3 sets

10 X DB shoulder press – 3 sets

10 X Lat Pulldown – 3 sets

12 X Seated row – 3 sets

12 X Lateral raise – 3 sets

Cardio: Treadmill – 3 minutes jog @7/8kms – 2 minutes walk @ 4km X 4

Core: 12 X Ab Crunch – 3 sets

12 X Back extension machine – 3 sets

Day 3:

Weights: 10 X KB RDL – 3 sets

12 X Abductor machine – 3 sets

Sled push +30kg – 3 sets

12 X DB Bicep curls – 3 sets

12 X DB Kickbacks – 3 sets

Cardio: Wattbike – 4 minutes @ 120 watts/1 minute recovery X 4

Core: 20 second side plank – 3 sets

20 X Deadbugs – 3 sets

Day 4:

Weights: Pick any 2 exercises from each day

Cardio: Pick any set

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