Sendi's Back Workout:

Pull Ups - 10 reps x3 sets

Deadlifts 60 to 90kg - 10 reps x4 sets

Hyperextensions 20kg - 10 reps x3 sets

Lat Pulldown 40 to 60kg - 12 reps x4 sets

Seated Row 40 to 50kg - 12 reps x4 sets

1 Arm Dumbbell Rows 20 to 25kg - 15 reps x3 sets

Barbell Bent Over Rows 20 to 40kg - 20 reps x3 sets

Finish with 15 minutes on the row machine for cardio and to burn some extra calories and obtain more muscle definition.

Remember to stay focused during your entire workout and have as little rest as possible between sets. Train hard and enjoy your workout everyone. 

Follow Sendi on Instagram - @sendijonesfit

This workout mainly targets quads and hamstrings. If you would like to target your glutes a bit more than add in some hip thrusts and glute kick backs on the cables. During comp prep Sendi likes to get on the Step Machine, Bike or Treadmill to help burn more calories after a good leg workout. Sendi is planning to compete at the ICN National Championships in Sydney this year in the Open Sports Model Division. Watch out for her on stage again very soon and try her leg workout next time you train legs in the gym.

Sendi's Leg Workout

Squats 50 to 70kg - 8 reps
(Super Set) Followed by 20 Body Weight Squats
(Repeat x4 rounds)

Leg Press 120 TO 160kg - 10 reps
(Super Set) Followed by 20 Body Weight Squats
(Repeat x4 rounds)

Leg Extensions 30 to 40kg - 12 reps
(Super Set) Laying Leg Curls 30 to 40kg - 12 reps
(Repeat x4 rounds)

Straight Leg Deadlifts 30 to 40kg barbell - 15 reps
(Super Set) Alternating Back Lunges holding 10kg dumbbells - 10 per leg
(Repeat x4 rounds)

Finish on Step Machine for 30 minutes on level 12-15 

HAVE FUN!!!

FOLLOW SENDI ON FACEBOOK AND YOUTUBE.
​JUST CLICK THE LINKS BELOW.

Edward Mann: Two years ago I woke up one morning gasping for a breath and it was at this time I new I had to do something for my health. 

I was extremely unhappy with myself and my weight and I wanted to be was a confident person with a healthy lifestyle.

My journey really started 2 years ago where I found myself weighing in at 168kg. Myself and my wife (Sarah) would take our dog kaos out for a walk twice a day and within 12 months I'd lost 25kg.

My wife (Sarah) came up to me twelve months ago and asked if I'd be interested in joining her in a boot camp ran by jono Jones and sendi Jones, my first thoughts were not a chance but after much consideration I thought this would be great for my health as well. I found myself being a support network for my wife through this time but as my confidence grew she found herself supporting me. 

During my first 8 week boot camp, I found myself getting excited for the Saturday morning training sessions so much so that I'd even get there 45 minutes early so I could warm up and stretch before it started.

It was at this point I new within myself that I was getting my health and life back. The feeling within myself was exhilarating! 

My coach better known as "Jono Jones" asked me if I would be interested in doing a bodybuilding competition ( ICN September) which immediately grabbed my attention. Currently training for this competition so my transformation is far from over! 

Over the last 9 months training with jono Jones and the members from TeamVPF I've lost a further 50.7kg with plenty of clean eating and hard training. The transformation has been really difficult at times but as long as you have the right mindset you can achieve anything you set your mind to. 

For myself my transformation isn't over it's only just begun.

To show your support towards TeamVPF shop with ELITE SUPPS and sue discount code Jono10% at checkout.

Click the picture below to SHOP NOW at Elite Supps!

Amino Energy Sparkling offers a combination of 5 grams of aminos to support muscle recovery, combined with caffeine from natural sources to support energy & focus.

• Replaces Electrolytes Lost in Sweat During Exercise
• ZERO Sugar
• Supports Everyday Performance and Endurance

These drinks come in 4 different flavours which are GRAPE, BLUE RASPBERRY, STRAWBERRY AND WATERMELON. 

My personal favourite is Grape, it tastes like Hubber Bubber Bubblegum. It goes down so smooth when you drink it and gives you good energy for when you want to train hard in the gym or when playing sports or any physical activity. I highly recommend this product it is far more effective and healthier than a Red Bull or V and tastes much better as well. 

Enjoy guys

From Jono Jones

​

TeamVPF wish everyone the best Christmas ever! We hope you enjoy your time with family & friends during this special time. It's a time of giving, love, joy & celebration. We wish you all a very Merry Christmas & a Happy New Year full of good health, peace, prosperity & Gods blessings. Please watch our team workout below where we everyone gets envolved in some fun challenges & motivates each other to train hard.

If you are looking at competing in a bodybuilding show or have done so in the past, this video is especailly for you. Discover what it means to have a Champion Mindset & gain more insight into how bodybuilders think & how they approach their comp prep.. If you approach your training & meal plan with the attitude of "I Love It" & it's your passion, you'll never give up on it. Watch the video below to learn more.

~ PLEASE READ ALL DETAILS BELOW BEFORE PURCHASING ~

RUN BY JONO JONES

Start Date: 5th of January 2019


Location: Baby Bay Foreshore Park 
Bootcamp set up near parking area on Portsmouth Place
Cleveland, QLD 4163
​
TIME: 6:30 - 7:00AM OR 7:00 - 7:30AM EVERY SATURDAY MORNING


BOOTCAMP DATES:​


First workout - 5/01/2019
12/01/2019
19/01/2019
26/01/2019
2/02//2019
9/02/2019
16/02/2019
23/02/2019
Final Workout - 2/03/2019


UPFRONT PAYMENT: $80 PER PERSON
*Includes free VPF shaker plus a free shred eating plan


Please enter your shaker colour in "Note To Seller"
(Red, Royal Blue, Sky Blue, Black or Pink)


Your eating plan will be sent via email after payment has been received.


EMAIL: jonojones@mail.com
CONTACT NUMBER: 0414 879 260

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