Nigel's Kingfisher Programme

Nigel’s Programme

Day 1: Upper Body Weights

Day 2: Lower Body Weights

Day 3: Cardio – pick 1

Upper Body Weights:

8 X Bench Press – 3 sets

10 X DB Shoulder Press – 3 sets

10 X DB Incline Chest Press – 3 sets

10 X Lateral Pulldown – 3 sets

12 X Single Arm Row – 3 sets

15 X Bicep Curl – 3 sets

Lower Body Weights:

8 X Deadlift – 3 sets

10 X Goblet Squats – 3 sets

10 X Bench Step Ups (each leg) – 3 sets

12 X Leg Press – 3 sets

15 X Leg Extension – 3 sets

Deadbugs

Cardio:

1) Watt Bike – 3 minutes @ 150 Watts/1 minute recovery X 5

2) Treadmill – 4 minutes jog @8/10kms – 2 minutes walk @ 4km X 4

3) Studio Class 30-45 minutes

4) Swim Session