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Diet for

Anna Bently

Jan 2, 2021

Competition prep

Here you go Anna
Apologies for the delay, ben a little hectic. 
Sets and reps…. Exact same as Chris. We are limited with equipment so sets depend on how much burn you can create with the weights you have. . Go minimum 4 sets each exercise keep rep range between 15 and 20 but don't move to the next exercise till you feel you have done some damage. I like about 5 sets each exercise for you. I would like it to take at least 45 minutes so you earn that food. For now, Zero cardio in evening only weights. You should know most of the exercises, if not bang it into youtube. If still stuck I’ll do you a video and send it over.

Chest/side delts
Standing lateral raises
Standing front delt raises
Barbell Bench incline (small incline) 
DB Flat Press
DB Incline Press ( medium and high incline)


Legs 
DB Box squats 15 sets of 10 with 50 seconds rest
Leg extension with DB held in feet sitting on bench
Lying  Banded Hamstring curls double leg. use a partner to wrap band round ankles or even a table or couch
Lying Banded Hamstring Single leg curl
Walking lunges. Use DBs the finish with no weight, hands at side

Shoulders/Glutes
Sumo Kettlebell Squat
Walking lunges
Lying Ham Curl (same as Chris using Dumbbell)
DB shoulder press on upright bench 
DB Arnold press on upright bench
Kettlebell row 

Back
Db  single arm row on a bench knee and hand on bench
Double DB row bench at 2 notches face on bench pull DBs from floor and squeeze
Reverse bench press. You can sit under a table feet on ground and pull chest up towards table
Bend over Banded row, both arms. Need to get torque on band just right
Head on lap rear delt DB flys
Light Dumbbell shrugs (Big squeeze at top Anna)



Arms/Calves
DB concentration curls
DB standing curls with twist
DB Hammer Curls
DB Tri Kickback (single arm)
DB Tri skull crushers
Close grip triangle push-ups from knees
Seated calf raise with DB or heavy plate on knee


Chat tomorrow xx

Diet for

Anna Bently

Jan 2, 2021

Competition prep

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Diet for

Anna Bently

Jan 2, 2021

Competition prep

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