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
————————————————
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
—————————-
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