What’s up everyone?! While I’m working on some new video skits and other content I’ll be releasing soon, I figured I would post my last week of training before 2016. The full program is below, but as always if you have any questions, I will respond to you specifically on my YouTube channel or Facebook page. Thanks for watching!
Training Schedule:
Day One: Lower Body One
Day Two: Upper Body One
Day Three: Off/Conditioning
Day Four: Lower Body Two
Day Five: Off/Conditioning
Day Six: Upper Body Two
Day Seven: Off/Conditioning
Lower Body Day One:
A) Front Squats
Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds
B) Hanging Plate Rear Leg Elevated Split Squats
Sets: 3
Reps: 8-10/side
Rest time between sets: 120 seconds
C) Prone Hamstring Curls
Sets: 3
Reps: 10-15
Rest time between sets: 60-90 seconds
D) Standing Barbell Calf Raises
Sets: 3
Reps: 10-15
Rest time between sets: 60-90
E) Half Kneeling Cable Lifts
Sets: 3
Reps: 12/side
Rest time between sets: 60-90 seconds
F) Ab Wheel Rollouts
Sets: 3
Reps: 8-15
Rest time between sets: 60-90 seconds
Upper Body Day One:
A) Incline Bench Press
Sets: 4
Reps: 5
Rest time between sets: 120-180 seconds
B) Flat Barbell Bench Press
Sets: 3
Reps: 8-10
Rest time between sets: 120 seconds
C) Neutral Grip Pull Ups
Sets: 3
Reps: 6-10
Rest time between sets: 90-120 seconds
D) Seated Cable Rows
Sets: 3
Reps: 10-12
Rest time between sets: 90 seconds
E1) Face Pulls
Sets: 1
Reps: 20
Rest time between sets: minimal to none, right into E2)
E2) Push Ups (Add Extra Resistance If Needed)
Sets: 1
Reps: 20
Rest time between sets: 120 seconds, then into F)
F) Hammer Curls
Sets: 3
Reps: 6-10/side
Rest time between sets: 60-90 seconds
Lower Body Day Two:
A) Power Clean
Sets: 3
Reps: 3
Rest time between sets: 180 seconds
B) Conventional Deadlift
Sets: 3
Reps: 6
Rest time between sets: 120-180 seconds
C) Single Leg Barbell Deadlift To Single Leg Barbell Row (3×3+3)
Sets: 3
Reps: 3+3/side
Rest time between sets: 90-120 seconds
D) Split Stance Cable Lifts
Sets: 3
Reps: 8/side
Rest time between sets: 120-180 seconds
Upper Body Day Two:
A) Standing Barbell Overhead Press
Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds
B) Hanging Plate Push Press W/ Slow Eccentric
Sets: 3
Reps: 3
Rest time between sets: 120 seconds
C) Side Raises With Dumbbells
Sets: 3
Reps: 10
Rest time between sets: 60 seconds
D) Rear Deltoid Raises With Dumbbells
Sets: 3
Reps: 15
Rest time between sets: 45-60 seconds
E1) Standing Biceps Curls
Sets: 3
Reps: 6-10
Rest time between sets: Minimal to none, right into E2)
E2) Cambered Bar Skull Crushers
Sets: 3
Reps: 6-10
Rest time between sets: 60-90 seconds
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