Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized

Previous

  1. [December]

January

  1. 6. Gara Push
  2. 5. Gara Legs
  3. 4. Gara Pull
  4. 3. Gara Push
  5. 2. Gara Legs
  6. 1. Gara Pull

Gara Push

RTO Pushups x60
Dips x50
Incline Dumbell Bench Press 2x17.5 x40
Overhead Dumbbell Push Press 2x12.5 x30

Gara Legs

Squats 10x10 | 55kg
Lunges 3x20 | 35kg

Gara Pull

BW Ring Pullups x50
BW Aussie Pullups 4x10
Deadlifts 4x12 | 55kg

3 Rounds

A1 T-Bar Row x20 | 42.5kg
A2 Band Face Pulls x15

Gara Push

Pushups x100
Dips x50
Dumbell Push press 2x15 4x8
Triceps Dips 3x15

Gara Legs

Squats 10x10 | 50kg
Lunges 3x20 | 35kg

Gara Pull

BW Aussie Pullups 4x10
Wide-Grip Up-Right Row 4x10 | 30kg
Band Face Pulls 3x15
Reverse-Grip Bent Over Row 3x12 | 50kg