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LOWER BODY STRENGTH A] FRONT SQUAT 3X10, 1X MAX REPS B1] BULGARIAN SPLIT SQUAT 3X8 EACH LEG B2] SQUAT JUMP 3X10 WITH A PARTNER C1] WEIGHTED WALL-SITS 3X:30 SEC C2] NORDIC HAMSTRING CURL 3X10 (OR BAND LEG CURL) FINISHER AMARAP X10 MINS (WITH BARBELL OR...
POSTERIOR CHAIN/ BACK THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] DEADLIFTS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] INCLINE DUMBBELL ROWS 3X10 B2]KETTLEBELL/DUMBBELL SHRUGS 3X10 B3] HEAVY BAND GOOD MORNINGS 3X10 FINISHER...
UPPER BODY THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] BENCH PRESS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] DUMBBELL OVERHEAD PRESS 3X10 B2] 2 WAY RAISE 3X10 (10 FRONT / 10 LATERAL) B3] PLANK TRANSITIONS 3X10 FINISHER C]...
LOWER BODY THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] BACK SQUAT 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] DUMBBELL REVERSE LUNGE 3X6 EACH LEG B2] LYING LEG RAISES 3X10 (USE WEIGHT AT FEET TO ADD RESISTANCE) B3] KETTLEBELL...
STRENGTH DEAD LIFT MAX OUT A] DEADLIFT 1X1 @ MAX WEIGHT ( WORK UP TO MAX WEIGHT/ APPROX. 4-6 SETS OF 3-5 REPS) B1] DB ROMANIAN DEADLIFTS @3/3/3/0 TEMPO 3X8 B2] DB ALTERNATING BENT OVER ROW 3X8 EACH ARM B3] SEATED BENT OVER REAR DELT RAISE 3X10 FINISHER AS MANY...
FIND THE MAXIMAL WEIGHT OF YOUR BENCH PRESS! A] BENCH PRESS 4-6 SETS TO FIND YOUR 1 REP MAX WEIGHT (OR 3 REP MAX WEIGHT IF THERE ARE ANY LIMITATIONS) B1] ALTERNATING DUMBBELL CURL 3X10 EACH ARM B2] SINGLE ARM TRICEP EXTENSION 3X8 EACH ARM B3] PUSH UPS 3X MAX...
