PHASE 13 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 13 Accessory and Strength Work Starts THURSDAY THE 14TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body  – Back  (Week 1 & 3)

4 sets

A1. Kroc Rows 4 x 8 each

A2. Neutral Grip Pull-up 4 x 5-8 reps

2:00 rest

3 sets

B1. Bent Over Row – supinated grip 3 x 10 reps

B2. DB Pullovers 3 x1 5 reps

2mins rest

3 x 8-10 reps (super set)

D1. Hanging raises

D2. Landmine twists

1:30min rest

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Lower Body (Week 1 & 3)

4 x 8-10 each (Super Set)

A1. Bulgarian Split Squat – quad focus

A2. Front Foot Elevated Reverse Lunge – glute focus

2:00 rest

4 sets

B1. BB Hip Thrust 1 & 1/4 reps 4 x 5

B2. Side Step to Press 3 x 8 reps

1:30min rest

3 sets

C1. Hollow crunches – prone position

C2. L-Sit max hold

1:30min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body ( Week 2 & 4)

4 sets 10/8/6/4

A1. Floor Press

A2. Bent Over Row – pronated grip

2min rest

3 sets

B1. Wide DB Press – supinated 3 x 10-15 reps

B2. Face pull 3 x 15 reps

1:30 rest

3 sets

3 x max reps

C1. Lateral raise 3 x 10-15 reps

C2. Bent over DB Rear Delt Row 3 x 10-15 reps

1:30 min rest

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Lower Body ( Week 2 & 4)

4 sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00min rest

4sets

C1. Chin-up 4×5

C2. DB Bicep Curl 4×8-10

2:00min rest

PHASE 12 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 12 Accessory and Strength Work Starts THURSDAY THE 9TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

 

 Lower Body (Week 1 & 3)

4 sets

A1. Romanian BB DL 5 reps 3010 temp

A2. B-Stance Back Squat

2:00 rest

3 sets 6 reps

B1. DB step downs 6-8 reps/ea

B2. BB Cossack 6 reps/ea 4010 tempo

2mins rest

8-10 reps

C1. Weight sit-up

C2. Landmine twists

1:30 min rest

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Upper Body (Week 1 & Week 3)

A1. Death by floor press

4 sets

B1. Landmine  press  6-12 reps

B2. Banded face pulls 15 reps

1:30 min rest

3 sets

15-20 reps

C1. Australian pull-ups

1:30 min rest

3 sets 10-15 reps

B1. DB lateral raise

B2. DB rear bent delt row

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & 4)

4 sets 8/8/8/6

A1. BB hip thrust 3010 temp

A2. Front Foot Heel Elevated Split Squat

2 min rest

3 sets

8 reps

B1. Cannonball Squat

2mins rest

3 sets

3 x max

C. Ring Dips

60sec rest

Max hold

D. Weighted plank

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Upper Body (Week 2 & 4)

SHOULDERS

A1: Push Press 4 x 5

A2: DB Bent over rear delt row 4 x 10-12

2:00min rest

TRICEPS + chest

B1: Floor Rolling Skull Crush to Press  3 x 8-10

B2: DB Tricep Kickback 3 x 10-12

B3: Close Grip Pushups 3 x max

1:30min rest

BICEPS

C1: DB Hammer Curl 3 x 10-12

C3: Wide Grip BB Curl 3 x max

1:30min