January 2020 Sessions

Warm Up

  • External Rotations x 10
  • Band Up & Over’s x 10 reps
  • Band Pull Apart x 15 reps
  • Overhead Band Lunge x 10 Reps
  • Overhead Band Squats x 10 reps

Monday & Tuesday

Room Split

40/20

1 & ¼ Reps

 Legs & Upper Rounds

  1. Leg Ext
  2. Plate Squats
  3. DB RDL
  4. Straight Arm Pulldowns (Small Bar)
  5. DB Flat Press
  6. Wide Row

Wednesday & Thursday

Accumulator (Ascending)

1-6 6-1

  1. Alternate Leg Ext
  2. DB Glute Bridge
  3. Rope Pull Downs
  4. Rope Hammer Curls
  5. Seated DB Lat Raise
  6. Box Calf Raise

Friday & Saturday

Power Day

30/30

Aim for 8-12 reps

  1. DB Deadlifts
  2. BB Push Press
  3. Dips
  4. Pull Ups
  5. DB Bulgarian Split Squats
  6. Wide Row

New Strength Round

January – February – March

  1. DB Deadlifts
  2. BB Inverted Row
  3. Dips
  4. Pull Ups/Rope Pull Down
  5. Standing DB Press
  6. Narrow Hold
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