MALE TRAINING WEEK 5

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WEEK 5

MALE TRAINING

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8 week program

HOW IT WORKS

BELOW FIND ONE PROGRAM THAT CAN BE INTERCHANGED AT

HOME OR THE GYM

BASED ON YOUR LIFESTYLE.

WEIGHT CHOICE FOR HOME

For example: You may choose to do DAY 1

& 2 at the gym, followed by DAY 4, 5 & 6 at home with your set of dumbbells or vice

versa. You could even alternate days!

Whether you follow this program either at the gym, at home, or both - TNT’s formulation

has been specifically designed to set you up for success to transform your body!

To ensure you’re still achieving great results at home, please consider a set of 10kgs + dumbbells

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8 week program

This Program is a 5 day split, that can be done at the gym or from home, plus 1

cardiovascular day and a rest day.

RESISTANCE (PUSH) 10-1 RESISTANCE (PULL) 10-1 CORE AND CARDIO

FULL BODY FUNCTIONAL FULL BODY FUNCTIONAL

RESISTANCE (SHOULDER AND ARMS) REST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

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SETS

SETS = 3 (BEGINNERS) | 10-1 (INTERMEDIATE/ADVANCED) REPETITIONS

REPETITIONS = 10 REPETITIONS | 10, 9, 8, 7, 6, 5, 4, 3, 2, 110 REPETITIONS | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TEMPO

TEMPO = REFER TO TEMPO IN DASHBOARDREFER TO TEMPO IN DASHBOARD

SLOW THE TEMPO DOWN AS THE REPS GET LOWER SLOW THE TEMPO DOWN AS THE REPS GET LOWER REST

REST = 45-90 SECONDS REST BETWEEN SETS EQUIPMENT

EQUIPMENT =

MUSCLE GROUPS WORKING

MUSCLE GROUPS WORKING = CHEST AND TRICEPS GYM OPTION

GYM OPTION = DUMBBELL BENCH PRESS

DaY 1

EXERCISE

EXERCISE ⁰¹

Push-ups

5-10 MINUTES WARM UPday 1 Resistance (Push) 10-1

GYM OPTION GYM OPTION

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SUPERSET:

SUPERSET: NO REST BETWEEN EXERCISES SETS

SETS = 10-1 REPETITIONS

REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETITIONS FROM 10 - 1

E.G. 10 REPETITIONS DIAMOND PUSH-UPS THEN 10 REPETITIONS CHEST FRONT RAISE

9 REPETITIONS DIAMOND PUSH-UPS THEN 9 REPETITIONS CHEST FRONT RAISE

CONTINUE UNTIL YOU REACH 1 REPETITION OF EACH EXERCISE

TEMPO

REST = EQUIPMENT

EQUIPMENT = DUMBBELLS MUSCLE GROUPS WORKING

MUSCLE GROUPS WORKING = CHEST AND TRICEPS GYM OPTION

GYM OPTION = CLOSE GRIP BARBELL PRESS & CABLE FLYES

EXERCISE

EXERCISE ⁰²

Diamond Push-ups (on knees) Superset Chest Front Raise (underhand grip with Chest squeeze)

day 1 Resistance (Push) 10-1

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GYM OPTION GYM OPTION SUPERSET:

REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI- TIONSFROM 10 - 1

E.G. 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE

CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

TEMPO

REST = EQUIPMENT

EQUIPMENT = DUMBBELL MUSCLE GROUPS WORKING

MUSCLE GROUPS WORKING = TRICEPS AND CORE GYM OPTION

GYM OPTION = SINGLE ARM TRICEP CABLE PULLDOWNS

Single Arm Tricep Kick backs (on Hands and Knees)

EXERCISE

EXERCISE ⁰³

day 1 Resistance (Push) 10-1

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STreTCH

CHEST

QUADS

GLUTES HIP FLEXORS

HAMSTRINGS

LOWER BACK

To be completed at the end of every resistance session Spend 1 minute stretching and rolling each

muscle group mentioned below.

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DaY 2

GYM OPTION GYM OPTION SUPERSET:

SETS = 3 (BEGINNERS) | 10-1 (INTERMEDIATE/ADVANCED) REPETITIONS

REPETITIONS = 10 REPETITIONS | 10, 9, 8, 7, 6, 5, 4, 3, 2, 110 REPETITIONS | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TEMPO

MUSCLE GROUPS WORKING = LEGS, SHOULDERS, BACK AND CORE GYM OPTION

GYM OPTION = T-BAR DEADLIFTS

Stiff Leg Deadlifts with Front Raise

EXERCISE

EXERCISE ⁰¹

5-10 MINUTES WARM UPday 2 Resistance (Pull) 10-1

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EXERCISE

EXERCISE ⁰²

SUPERSET:

10 REPETITIONS DUMBBELL ROW 10 REPETITIONS BICEP CURL 9 REPETITIONS DUMBBELL ROW 9 REPETITIONS BICEP CURL

CONTINUE UNTIL YOU REACH 1 REPETITION OF EACH EXERCISE

TEMPO

REST = EQUIPMENT

MUSCLE GROUPS WORKING = BACK AND BICEPS GYM OPTION

GYM OPTION = SEATED ROWS & BARBELL CURLS

Dumbbell Rows Superset Bicep curl

day 2 Resistance (Pull) 10-1

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SUPERSET:

E.G 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE

CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

TEMPO

REST = EQUIPMENT

MUSCLE GROUPS WORKING = SHOULDER AND CORE GYM OPTION

GYM OPTION = SINGLE ARM REVERSE FLIES MID CABLE

Single Arm Reverse Flyes on hands & knees

EXERCISE

EXERCISE ⁰³

day 2 Resistance (Pull) 10-1

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Foam roLLer

GLUTES/ HAMSTRINGS

THIGHS

OUTER QUAD ITBS UPPER BACK

LOWER BACK

CALVES

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5-10 MINUTES WARM UP

Crunches superset Leg Raise superset Flutter Kicks superset Ankle Taps superset Elbow to Knee

(alternating) superset Plank

SUPERSET:

SETS = 1 ROUND (BEGINNERS) | 2 ROUNDS (INTERMEDIATE/ADVANCED) REPETITIONS

REPETITIONS = 60 SECONDS60 SECONDS REST

REST = 15 SECONDS REST BETWEEN EACH EXERCISE15 SECONDS REST BETWEEN EACH EXERCISE EQUIPMENT

EQUIPMENT =

MUSCLE GROUPS WORKING = CORE

DaY 3

EXERCISE

EXERCISE ⁰¹

DAY 3 CORE AND CARDIO

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EXERCISE

EXERCISE ⁰¹

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EXERCISE

EXERCISE ⁰²

Cardio to be performed outdoors and preferably fasted before Meal 1

Must choose only ONE of the options below

BRISK WALK (1 HOUR) SWIMMING (1 HOUR) YOGA/PILATES (1 HOUR)

CROSS TRAINER (45 MINUTES) ELLIPTICAL ROWER (45 MINUTES) BIKE RIDE (45 MINUTES)

STAIR MASTER (30 MINUTES) STAIR/HILL WALKS (30 MINUTES) SPIN CLASS (30 MINUTES)

CIRCUIT/ CROSSFIT (20 MINUTES) BOXERCISE (20 MINUTES)

SKIPPING (20 MINUTES)

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SETS SETS = 2 REPETITIONS

REPETITIONS = 15 REPETITIONS EACH SIDE REST

EQUIPMENT =

MUSCLE GROUPS WORKING = LEGS AND BOOTY

Squat Pulse with backward lunge (alternating legs)

EXERCISE

EXERCISE 01

5-10 MINUTES WARM UPday 4 Full Body Functional

DaY 4

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MUSCLE GROUPS WORKING = LEGS AND SHOULDERS

Split Squat shoulder press

EXERCISE

EXERCISE 02

day 4 Full Body Functional

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REPETITIONS = 15 REPETITIONS REST

MUSCLE GROUPS WORKING = CHEST

Laying Flyes

EXERCISE

EXERCISE 03

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MUSCLE GROUPS WORKING = BACK AND CORE

Plank with dumbbell Rows (alternating arm)

EXERCISE

EXERCISE 04

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SUPERSET:

SETS = 2 REPETITIONS

REPETITIONS = 15 REPETITIONS SKULL CRUSHERS, 15 REPETITIONS CLOSE GRIP PRESS

REST

MUSCLE GROUPS WORKING = TRICEPS

Skull crushers superset Close grip press

EXERCISE

EXERCISE 05

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MUSCLE GROUPS WORKING = LEGS AND BICEPS

Split squat bicep curl

EXERCISE

EXERCISE 06

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MUSCLE GROUPS WORKING = REAR DELTS AND CORE

Single Arm Reverse Flyes (on hands & knees)

EXERCISE

EXERCISE 07

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MUSCLE GROUPS WORKING = HAMSTRINGS

Stiff Legged deadlifts

EXERCISE

EXERCISE 08

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MUSCLE GROUPS WORKING = CORE

Russian Twist

EXERCISE

EXERCISE 09

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STreTCH

CHEST

QUADS

GLUTES HIP FLEXORS

HAMSTRINGS

LOWER BACK

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Backward lunges with static bicep curl (alternating legs)

EXERCISE

EXERCISE 01

DaY 5

5-10 MINUTES WARM UPday 5 Full Body Functional

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Split squat single arm shoulder press

MUSCLE GROUPS WORKING = LEGS AND SHOULDERS

EXERCISE

EXERCISE 02

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Back Extensions

EQUIPMENT =

EXERCISE

EXERCISE ⁰³

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Front raise with chest squeeze

MUSCLE GROUPS WORKING = CHEST AND SHOULDERS

EXERCISE

EXERCISE ⁰⁴

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Plank with Single Arm Row

EXERCISE

EXERCISE ⁰⁵

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Single arm Dumbbell overhead extension

SUPERSET:

REPETITIONS = COMPLETE 10 SETS OF EACH SIDE WITH REPETITIONS FROM 10 - 1

10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE

CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE REST

MUSCLE GROUPS WORKING = TRICEPS

EXERCISE

EXERCISE ⁰⁶

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Split squat single arm bicep curl

EXERCISE

EXERCISE ⁰⁷

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Lying Single arm flyes

MUSCLE GROUPS WORKING = CHEST AND CORE

EXERCISE

EXERCISE ⁰⁸

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Single arm Stiff legged deadlifts

MUSCLE GROUPS WORKING = HAMSTRINGS AND CORE

EXERCISE

EXERCISE ⁰⁹

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Side Plank Hip-ups

EQUIPMENT =

MUSCLE GROUPS WORKING = CORE / OBLIQUES

EXERCISE

EXERCISE ¹⁰

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Foam roLLer

GLUTES/ HAMSTRINGS

THIGHS

OUTER QUAD ITBS UPPER BACK

LOWER BACK

CALVES

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5-10 MINUTES WARM UP

EXERCISE

EXERCISE ⁰¹

Bicep Curls Superset Bicep Static Holds

SUPERSET:

REPETITIONS = 15 REPETITIONS BICEP CURLS & 45 SECONDS BICEP STATIC HOLDS

REST

MUSCLE GROUPS WORKING = BICEPS GYM OPTION

GYM OPTION = LOW CABLE CURLS SS BARBELL STATIC HOLD

day 6 RESISTANCE (SHOULDER AND ARMS)

DaY 6

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EXERCISE

EXERCISE 02

Shoulder Press Superset Shoulder Lateral Raise

SUPERSET:

REPETITIONS = 15 REPETITIONS SHOULDER PRESS & 20 REPETITIONS SHOULDER LATERAL RAISE

REST

MUSCLE GROUPS WORKING = SHOULDERS GYM OPTION

GYM OPTION = SMITH MACHINE SHOULDER PRESS & SEATED LATERAL RAISE

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EXERCISE

EXERCISE ⁰³

Arnold Press Superset Dumbbell Upright Rows

SUPERSET:

REPETITIONS = 15 REPETITIONS ARNOLD PRESS & 20 REPETITIONS DUMBBELL UPRIGHT ROWS

REST

MUSCLE GROUPS WORKING = SHOULDERS GYM OPTION

GYM OPTION = MACHINE SHOULDER PRESS & BARBELL UPRIGHT ROWS

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EXERCISE 04

EXERCISE ⁰⁴

Single Arm Shoulder Lateral Raise

REPETITIONS = 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE

MUSCLE GROUPS WORKING = SHOULDER AND CORE GYM OPTION

GYM OPTION = HOLDING PLATE

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EXERCISE 05

EXERCISE ⁰⁵

Single Arm Hammer curl

SUPERSET:

MUSCLE GROUPS WORKING = BICEPS AND CORE GYM OPTION

GYM OPTION = HOLDING PLATE

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06

Single Arm Tricep Kick Backs (on hands & Knees)

SUPERSET:

REST = EQUIPMENT

MUSCLE GROUPS WORKING = TRICEPS AND CORE GYM OPTION

GYM OPTION = CABLE TRICEP PUSH DOWNS

EXERCISE

EXERCISE ⁰⁶

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STreTCH

CHEST

QUADS

GLUTES HIP FLEXORS

HAMSTRINGS

LOWER BACK

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DaY 7

DAY 7 REST

A REST DAY IS A DAY WHERE

YOU TAKE A BREAK FROM TRAINING AND ALLOW YOUR BODY TIME TO RECOVER.

Taking time out where you can to reconnect with your body is SO important for your health

and wellbeing!

The body is built to move so get out for a nice stroll or take up a new activity! E.g. golf, surfing,

gardening, cleaning the house, or table tennis.

Get yourself a massage if you can or go for a relaxing swim in the ocean as this is a great natural source of magnesium that is great for

muscle recovery.

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