June 19, 2020

Strength & Power Program

Day 1

A1

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Bulgarian Split Squat

3 X 10

B2)

T-Bar Row

3 X 10

C1)

RDL 

3 X 10

C2) 

Flat Bench Hammer Press

3 X 10

Day 2

A1)

Deadlift 

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Press

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

C1)

Seated DB Press

3 X 10

C2)

Good Morning 

3 X 10

Day 3

A1)

Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Incline Bench Press

3 X 10

B2)

Weighted Pull-up 

3 X 10

C1)

Barbell Curl

3 X 10

C2)

Weighted Dip

3 X 10

June 19, 2020

Hypertrophy Program

Day 1 - Chest & Shoulders
 

Bench Press - 10x10 (Rest 90)

BB Strict Press - 5x10 (Rest 90)

Inc DB Bench Press - 3x8-12 (Rest 60)

Upright Row - 3x8-12 (Rest 60)
 

Day 2 - Legs

Back Squat - 10x10 (Rest 90)

RDL - 5x10 (Rest 90)

DB Split Squat - 3x12 (Rest 60)

Hip Extension - 3x15 (Rest 60)

*Rear foot elevated split squat (6 inch).

Day 3 - Back & Arms
 

Pull-Up - 10x10 (Rest 90)

T-Bar Row - 5x10 (Rest 90)

Seated DB Curl - 3 x 8-12 (Rest 60)

Skull Crusher - 3 x 8-12 (Rest 60)

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