Working on a good combo of strength, muscle building and strength endurance – Aim to take all exercises to within 2 reps of failure.
Day 1 – Chest
Warm Up
3 Rounds
30 sec press up hold
30 sec Reverse Plank Hold
10 Scap Press
10 Empty Bar Bench Press
A.] 5 Sets
6 Incline Bench Press [2 RIR]
12 Ring Dip [Can be Banded]
25 DB Fly
*Rest 2 – 3 min between sets*
B.] 4 Super Sets
15 Single DB Overhead Extension
15 Strict Knee | Leg Raises
*Rest 90 seconds between sets*
Day 2 – Legs
Warm Up
3 Rounds
30 sec leg swings
30 sec Banded Good mornings
10 Air Squat
10 Empt Bar Back Squat
A.] 5 Sets
6 Front Squat [2 RIR]
12 Double DB Box Steps [2 RIR]
25 Goblet Cycle Squats
*Rest 2 – 3 min between sets*
B.] 4 Super Sets
15 Banded Hamstring Curls
15 Goblet Split Squat [6 per leg]
*Rest 90 seconds between sets*
Day 3 – Back
Warm Up
3 Rounds
30 sec Top of Ring Row Hold
30 sec Dead Hang
10 Scap Pull
10 Empt Bar Bent Over Row
A.] 5 Sets
6 Reverse Grip Bent Over Row [2 RIR]
12 Ring Row
26 DB Row [13 per arm] [2 RIR]
*Rest 2 – 3 min between sets*
B.] 4 Super Sets
15 V-Ups | Dragon Flys
15 Seated Bicep Curls
*Rest 90 seconds between sets*