Workout 5 - Legs & Back

Superset x 3
DB squat, drop weight and jump
superman plank
burpee w/BB snatch and push up
reverse upright row (squat)
Superset x 3
deadlift x 10 at speed
good mornings with BB over shoulders
russian twist with plate
windscreen wiper leg raises
arm-pit jumps with DB
Superset x 3
stiff legs deadlift
woodcutter chops with lunge
vee sit ups
deer step (back leg on bench, DB lunge and step/jump lead leg up)

Workout 4 - Leggary

Superset x 3
Push Press x 15
Burpee x10
hang clean to press x 10

Superset x 3
single leg step up x 10 (low weight and fast)
jump squats x 10
DB cross leg up. Over bench
squat to calf raise w/BB. Fast and speed high.

Superset x 3
reverse lunge w/ kettle bell swing
renagade row with kettlebell
kettlebell discus throw with squat
straight arm roll out on swiss ball
bent-arm roll out on swiss ball

Workout 3 - Shoulders & Arms

Superset x 3
Burpies with medicine ball. x 20
diamond push-up with single leg raised x 20 (10 with each leg)
single arm kettlebell curl to shoulder press, alternating. x6-8reps with each arm. fast temp
DB bi curl, x6-8

Superset x 3
Chinese press-up against wall.
Seated skull press with single DB
Military Press . x10. speed and power.
Kettlebell discus swing

Superset x 3
seated DB press. x10
drop set " " x10
squat to lat raise with kettlebell x20
side lat raise with KB x8-10
woodcutter chop lunge x8-10/leg

Workout 2 - Chest & Back

Superset x 3
Bench Press (Dumbbell, Incline)
Swiss ball bench press, single arm
Push up. Swiss ball and cable/bar

Superset x 3
Chin-ups (Front, Wide-Grip)
Chin-ups (Front, Wide-Grip) Negatives
Cable row, single arm

Superset x 3
Swiss ball DB press
Swiss ball DB press
Cable fles, low flat high
Cable flies high flat low

Superset x 3
Bent Over Row (Barbell)
Pulldowns (Front, Wide-Grip)
Bent Over Row (Dumbbell, One-Arm)

Workout 1 - Extra Cordinary Lunge Day

Superset x3
·         Front squat – cable and solid bar. X20-30. (keep body straight and upright)
·         Forward lunge with kettlebell pressx20 (overhead)

Superset x3
·         Lunge with plate held straight out infront x20 (lock lats, do not engage traps – plate out straight)
·         Lunge w/plate chop
·         Plyometric lunge/leap. X 16. Aim for speed.
·         Swiss ball push up
·         Press up with single hand raise on med ball

Week 0 - Picture & Weight

Thought I'd weight myself, I'm currently 110KG / 242lbs (17stone 4.2lbs)

Week 0 - Starting Point

I'll be honest that I haven't got some grand plan for this, but I do know I want to improve my vertical leap so I can dunk with easy off two feet. So here's me at week 0 before any training. I can touch a few inches above the ring.



First step of the no-plan is a change of gym training to focus on power, developing fast twitch fibres and improving my shitty level of cv.