Workout A
Lower Body Day – Focus Movement: Squats
Squat
Romanian Dead Lift 2 x 5-6
Glute Ham Raises 3-4 x 6-8
Single Leg Exercise 2-3 x 6-8
Heavy Core Work
Workout B
Chest/Back Day
Flat Bench Press
BB Rows
DB Incline Press
Lat Pulldown
DB Fly
DB Rows
Cable Flys
Parallel bar pulldowns
Pushups/Chin ups superset OR strongman exercise (varies from week to week)
Workout C
Lower Body Day – Focus Movement: Deadlift
Deadlift
Good Morning 2 x 5-6
Glute Ham Raises 3-4 x 6-8
Single Leg Exercises 2-3 x 6-8
Heavy Core Work
Workout D
Shoulders/Arms
Military Press
Preacher Curl
Dips
Cable Lateral Raise
DB Hammer Curls
EZ-Bar Decline Triceps Extension
Seated DB Reverse Flye
What do you guys think?
Lower Body Day – Focus Movement: Squats
Squat
Romanian Dead Lift 2 x 5-6
Glute Ham Raises 3-4 x 6-8
Single Leg Exercise 2-3 x 6-8
Heavy Core Work
Workout B
Chest/Back Day
Flat Bench Press
BB Rows
DB Incline Press
Lat Pulldown
DB Fly
DB Rows
Cable Flys
Parallel bar pulldowns
Pushups/Chin ups superset OR strongman exercise (varies from week to week)
Workout C
Lower Body Day – Focus Movement: Deadlift
Deadlift
Good Morning 2 x 5-6
Glute Ham Raises 3-4 x 6-8
Single Leg Exercises 2-3 x 6-8
Heavy Core Work
Workout D
Shoulders/Arms
Military Press
Preacher Curl
Dips
Cable Lateral Raise
DB Hammer Curls
EZ-Bar Decline Triceps Extension
Seated DB Reverse Flye
What do you guys think?
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