In-gym, weightlifting workout (full body) from SYC BUILD 3
Read through the workout and click each movement if you’re not sure what it is.
Warm Up
Main Workout
Reps: 8
Sets: 4
Rest: 1:30-2 minutes
Coaches notes:
-Your legs should stay completely straight on this lift, it should be all upper body.
-Don't arch your back at any point. Keep your tummy tight and your ribcage pulled down to do this.
Sets: 4
Reps: 8
Rest: 1:30-2 minutes
Coaches notes:
-Your bench should be at 30°.
-The incline means we are focusing on your upper chest.
-Push and ground your feet into the floor.
-Bring the dumbbells all the way to your chest.
Coaches notes:
-Be very controlled here. Control is key.
-Make sure you use a light enough weight to reach the full range of motion. Lighter is often better here.
Sets: 4
Reps: 10
Reps: 8
Sets: 4
Rest: 1:30-2 minutes
Rest: 1:30-2 minutes
Coaches notes:
-Never fully straighten your legs.
-Place your foot as low down as it will go on the platform as long as your heels don't come off the platform when your legs are fully bent.
Sets: 4
Reps: 8
Rest: 1:30-2 minutes
Coaches notes:
-Have a slight bend in your knee
-Your back must be straight (film from side on to check this)
-Keep the dumbbells close to your legs
Reps: 12
Sets: 3
Rest: 1:30-2 minutes
Coaches notes:
-This can be done on stairs, a step, plates, legs of a bench or machine, anything you can find.
-Hold a weight in one hand if bodyweight is not challenging enough.
-Hold onto something for balance if needed.
Sets: 3
Time: 0:30/1:00/1:30
Rest: 1:30-2 minutes
Coaches notes:
-Your arms should be straight.
-Keep your body flat at all times here.
-Squeeze your whole body, especially your abs and butt.
-Keep your legs straight.
-You could video from side on to check your hips aren't too high or low.