March 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

Power Day 30/30

8-12 Reps

  1. Plate Bus Drivers
  2. Goblet Squat
  3. DB Front Lunge
  4. Double Lat Pull Down
  5. DB Curl and Press
  6. Wide Row

Wednesday & Thursday

45/15 Mechanical Drop Set Day

  1. Double Leg – Alternate Leg Ext (High Lane DB Squats – 1 DB Front Lunge)
  2. DB Lat Raiser – DB Upright Row
  3. Dips – Box Dips
  4. Rope Pull Down – Rope Face Pull
  5. DB Squats – 1 DB Reverse Lunge
  6. Wide Row – Narrow Row

Friday & Saturday

20/20/20

Reps – Holds – Partials

  1. Leg Ext (High Lane – DB Lat Raise)
  2. DB Glute Bridge
  3. Calf Raisers
  4. Seated Low Row
  5. Plate Squats
  6. Ab Rollouts (Just Reps for beginners and intermediates – Advance version to do Reps – Holds – Partials)

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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