PERSONALIZE YOUR ROUTINE

WORKOUT PROGRAMS

Chest
  1. Barbell Bench Press – 4 sets of 8/10 reps ( if you are unable to perform the bench press then swap this out for Flat Dumbbell Chest Press).
  2. Incline Dumbbell Chest Press – 4 sets of 10/12 reps.
  3. Pec Dec – 3 sets of 15 (if you are unable to perform this exercise or the machine is in use you can perform a Flat Dumbbell Fly instead).
  4. Incline Cable Fly – 3 sets of 15/20 (if the cables are in use or if you are unable to perform this exercise you can perform an Incline Dumbbell Fly instead).
  5. Push-Ups – 3 sets to failure (you can always go up on your knees if you are unable to complete full push-ups).
Back
  1. Lat Pulldown – 5 sets of 10/12.
  2. Chest Supported T-Bar Row – 4 sets of 8/10 reps (if this machine is not available you can use a landmine to set this exercise up).
  3. Supinated or Reverse Grip Lat Pulldown – 4 sets of 12/15 reps.
  4. Straight Arm Pulldown – 3 sets of 20 reps.
  5. Face Pulls – 3 sets of 20 reps (if there are no cables available you can always tie a resistance band around a squat rack and use that).
Shoulders
  1. Seated Smith Machine Shoulder Press – 4 sets of 8/10 reps (this can always be swapped out for dumbbell press if the smith machine is not available).
  2. Dumbbell Lateral Raises – 4 sets of 15/20 reps.
  3. Cable Upright Row – 3 sets 15/20.
  4. Single Arm Rear Delt Flys – 3 sets of 12/15 reps.
Arms
  1. Barbell Curls – 4 sets of 10/12 rep.
  2. Cable Tricep Pushdowns – 4 sets of 15/20 reps.
  3. EZ Bar Preacher Curl – 4 sets of 8/10 reps.
  4. Overhead DB Tricep Extension – 3 sets of 15/20 reps.

    SUPERSET

  5.  Single Arm Tricep Extension – 3 sets of 20 reps & DB Hammer Curls – 3 sets of 20 reps.
Legs
  1. Belt Squat – 4 sets of 12 reps
  2. Romanian Deadlift – 4 sets of 12/15 reps (use a barbell if possible if not DBs are fine).
  3. Leg Press – 3 sets of 20 reps.
  4. Walking Lunges – 3 sets of 20 reps.

    SUPERSET

  5. Leg Extension & Hamstring Curl – 4 sets of 15 reps on each exercise.
MXP Fitness - Our Boxing Space

why choose mxp?

There are too many reasons to list here, but here are our highlights...

Get in the zone

discover MXP

MXP Fitness Logo

5 Borrowmeadow Road, Stirling, FK7 7UW

01786 451146