Strength Elements: Outwork Outplay
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  • Home
  • FITNESS
    • PROFILE OF TRAINER
    • PERSONAL TRAINING
    • SMALL GROUP PRIVATE TRAINING
    • FACILITIES
  • The Shooter Academy
    • Basketball Skills Coaching
    • NBA Fitness Test/Draft Combine
    • Vertical Jump Test
  • Testimonials
  • Articles
  • Contact form
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YOUR CART

Day Week 28 (27 May) Week 29 (3 June) Week 30 (10 June) Week 31(17 June)
Weight: 69.8

Weight: 69.5

Weight: 69.0

Weight: 69.0

Mon Stair-climbing
15 mins at 80% of MHR

Stair-climbing
15 mins at 80% of MHR

Stair-climbing
18 mins at 80% of MHR

Stair-climbing
20 mins at 80% of MHR

Tue
Jog 30 mins 60-65% MHR Swim 10 Laps Jog 30 mins 80% MHR Swim 10 Laps
Wed Weight (3 sets, 45 sec in between set)
1) Front squat (15kg sandbag)
2) Seating Incline DB Row (5kg DB)
3) Incline Chest Press (7.5kg DB)
4) Sandbag Alternate Shoulder press (15kg)
5) Lying Hamstring Curl
6) 50 Incline Pull-up
7) Abs

Weight (3 sets, 45 sec in between set)
1) Front squat (15kg sandbag)
2) Seating Incline DB Row (5kg DB)
3) Incline Chest Press (7.5kg DB)
4) Sandbag Alternate Shoulder press (15kg)
5) Lying Hamstring Curl
6) 50 Incline Pull-up
7) Abs


Weight (3 sets, 45 sec in between set)
1) Front squat (15kg sandbag)
2) Seating Incline DB Row (7.5kg DB)
3) Incline Chest Press (7.5kg DB)
4) Sandbag Alternate Shoulder press (15kg)
5) Lying Hamstring Curl
6) 50 Incline Pull-up
7) Abs


Weight (3 sets, 45 sec in between set)
1) Front squat (15kg sandbag)
2) Seating Incline DB Row (7.5kg DB)
3) Incline Chest Press (7.5kg DB)
4) Sandbag Alternate Shoulder press (15kg)
5) Lying Hamstring Curl
6) 50 Incline Pull-up
7) Abs
Thur
Stair-climbing
15 mins at 80% of MHR
Stair-climbing
18 mins at 80% of MHR
Stair-climbing
18 mins at 80% of MHR

Stair-climbing
20 mins at 80% of MHR

Fri Bodyweight circuit training
1 circuit consists of:
- squat x 5
- push-up x 5
- lunges x 5
- Pull-up x 5
- log press x 5
Perform 10 circuits AFAP

Bodyweight circuit training
1 circuit consists of:
- squat x 5
- push-up x 5
- lunges x 5
- Pull-up x 5
- log press x 5
Perform 10 circuits AFAP

Bodyweight circuit training
1 circuit consists of:
- squat x 5
- push-up x 5
- lunges x 5
- Pull-up x 5
- log press x 5
Perform 10 circuits AFAP
Bodyweight circuit training
1 circuit consists of:
- squat x 5
- push-up x 5
- lunges x 5
- Pull-up x 5
- log press x 5
Perform 10 circuits AFAP
Sat Zumba 25 mins
60-65% MHR
Zumba 25 mins
60-65% MHR
Zumba 25 mins
60-65% MHR

Zumba 25 mins
60-65% MHR
Sun Rest Rest Rest Rest
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