Weighted Push Pull Legs

A1: Weighted Walking Lunges

3 x 10-12 reps each side

Ideally walking but if there is no space perform regular lunges. Perform all reps on one side, then repeat on the other side. GO HEAVY!

B1: Cable Pull Downs (shoulder width grip)

3 x 8-10 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C1: Dumbbell bench press

3 x 10-12 reps

You know the score here, chose whichever you prefer and work to a weight that gets you close to failure in around 10-12 reps.

D1: Bicep Curls

3 x 12r

Get a little pump in the bicep to finish - this will help sculpt arms and also help towards chin ups!

E1: Amped Up Cat camel

1-2 rounds of:

2-5 normal cat camels

10s with an arched spine finding the muscles in the thoracic

10-20s pulling hands and knees together, still maximally squeezing muscles in thoracic

10s in a rounded position driving hands and knees away from each other.