Griff fit

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Week 1

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Week 3

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Cardio

Tempo Bench Press

Dumbbell Row

Overhead Press (Dumbbell)

Chin-Up (Weighted)

Lying Reverse Fly

Cable Crossover

Lateral Raise (Dumbbell)

VO2/torso

Cardio (Zone 2)

Ab Circuit

Zone 2 and abs

Pistol Squat

Glute-Ham Raise

Lunge (Dumbbell)

Single-Leg Leg Curl

Leg Extension

Standing Calf Raise

Bicep Curl (Barbell)

Skull Crusher (Dumbbell)

Concentration Curl

Tricep Extension (Cable)

Legs and arms

Zone 2 45 mins

Bench Press (Dumbbell)

Lat Pulldown (Band)

Overhead Press (Barbell)

Kroc Row

Band Pull Apart

Pec Fly (Dumbbell)

Pullover (Dumbbell)

Torso

45 minute power zone ride or interval run

Cardio (LISS)

Threshold - 

Recovery ride

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