September Sessions 2018

Mobility Warm Up

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 10 reps

 

  Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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Theme 60/15

Mechanical Drop Sets

Change at halfway

3 reps / 3 sec hold

40/20

 

Power Day 30/30 x 2 Sets Per Station

 

 

Exercises DB Squat – Leg Ext Leg Ext Goblet Spilt Squat

 

  Inverted Row – BB Curl BB Squats BB Push Press

 

  Dips – Box Dips DB RDL Dips

 

  Press Ups – Cable Fly

 

Cable Shoulder Press Pull Ups

 

  Standing Arny Curls – DB Push Press

 

DB Incline Fly DB Deadlifts & Upright Row

 

  Wide Row – Narrow Row

 

Lying Leg Raisers Alternating Wide Row

 

 

Strength Round – Last Month

1 – DB Squats

2 – DB Reverse Lunge

3 – Dips

4 – Pull Ups

5 – DB Rows

6 – Press Ups

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