April 2019 Sessions

Warm Up

External Rotations x 10

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 20 reps

  Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

& Strength Round

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Theme 45:15 Once On Each

PUSH DAY

40:20 Once On Each

PULL DAY

Accumulator

1-6 1-6

Exercises Leg Ext Single Leg RDL Leg Ext
  BB Squats DB Deadlifts BB Inverted Row
  Bicycle Sit Up Swiss Ball Hamstring Curl Single Leg DB Glute Bridge
  Double Rope Tricep Pull Down Pull Ups – Rope Pull Down Cable Chest Fly

(On Bench)

  DB Chest Press Upper Back Row DB Goblet Squat
  Press Ups Alternate Narrow Row Wide Row

Strength Round – Same for all gyms (April – May -June)

  1. DB Clean & Press (Change Half Way)
  2. Plate Lunges
  3. Dips
  4. Pull Ups
  5. DB Chest Press
  6. Alternate Single Arm Row (Change Half Way)

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