My new gym & strength workout

Here’s my new temporary gym set up in our spare room (until we make it a guest bedroom!).

It consists of:

Olympic barbell (weighing 16kgs on its own!)
Dumbbells (x2) (weighing 6kg each)
2x 15kg plates, 2x 10kg plates
4x 5kg plates, 4x 2.5kg plates, 4x 1.25kg plates
Kettlebells 12kg (x2)

I’m going to start of with 31kg on the barbell to do squats and bent over rows. 41kg for the deadlifts hopefully. And will have around 13.5kg on the dumbbell for clean n press singles.

I’ll use the 15kg plate for sledgehammers and tornado chops and one of the kettle bells for kettle bell swings. I have a feeling I’m going to be sore this week. Lol

Here’s my plan for two intense strength sessions a week:

Strength Day 1
Warm up 5-10 min run.

5×8,7,6,5,8
1. Press Ups / Vertical Jumps
2. BB Squat 30kg / Quick Squats
3. Chest Press 2 x 12kg / Sledgehammer 15kg
4. BB Bent Over Row 30kg / Frog Jumps

3×5 Circuit 30:6
1. Snatch 20kg
2. Romanian Deadlift 30kg
3. DB Clean 12kg
4. Press Ups
5. Mountain Climbers

Finisher: 1-5 mins
Any plyo continuously, all out effort.

Strength Day 2
Warm up 5-10 min run.

5×8,7,6,5,8

1. KB Swing 12kg / Ski Jumps
2. BB Squats 30kg / Suicide Dips
3. Clean n Press 13.5kg / Burpees
4. BB Deadlift 40kg / Sprints

3×5 Circuit 30:6
1. Sledgehammer 15kg
2. Quick Squats
3. Tornado Chop 15kg
4. Press Ups
5. Squat Thrusts

Finisher: 1-5 mins
Any plyo continuously, all out effort.

It all starts Monday morning early doors (630am)!

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1 Response to My new gym & strength workout

  1. Pingback: Reasons to Strength Training | Lorn Pearson Trains…

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