Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Front Squat- 3 x 3 temp

  • 3 count down, 3 count up.
  • to a heavy triple for the day

Bench Press:

  • Pyramid
  • Use the calculator and try to increase each week
  • 10, 8, 6, 4 ,3 ,2, 6

Compound SuperSet- 5 sets

  • bent over rows- 5-8 heavy
  • DB bench- 5-8 heavy

Triple Threat- 5 sets

  • Seated Row- 15 reps
  • Dips- 20 reps
  • Band Pullaparts- 30 reps

GHD- 4 x 25

ABs- 100 reps

Walking Lunges- 200-400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday