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 Video Click Here | Wednesday/Thursday Video Click Here | Friday/Saturday Video Click Here | |
| Theme | x3 lower x3 upper Isolation encourage to last full 40 secs Compound need at least 1 break 40/20 once on each x4 rounds | Superset day Change half way 50/10 once on each x4 rounds
| Big compound day once on each x4 rounds 30/30 week 1-2 Using Strength Logs
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| Exercises | Leg Extension | Single Leg Ext to Full | DB Deadlifts |
| BB Squats | DB Squats to Deadlifts | BB Push Press | |
Plate Static Lunge (Change Halfway) | Tricep Dips to Chest Dips | Plate Front Lunge | |
| Rope Tricep Pulldown | Cable V-bar RDL to Squats | Cable Squats | |
| DB Chest Press Flat | Bench Sitting Rear Flys to Lat Raisers | Seated Arnie Press | |
Single Narrow Row (Change Halfway) | Alt Wide Row to Double Wide Row | Wide Row Hold |
Strength Round Jan – Mar 2019
- Alternating Leg Ext
- RDL’S
- Dips
- Pull Ups
- DB Shoulder Press
- Wide Row