Our new Phase 7 Accessory and Strength Work Starts this Thursday! Please read below to see what movements we will be working on!!!!
Upper (WEEK 1 & WEEK 3)
SHOULDERS
A1: Push Press 3×8-10
A2: DB Bent Over Lateral Raise 3×10-12
A3: DB Front to Lateral Raise 3 sets for max reps
2:30min rest
TRICEPS
B1: Floor Rolling Skull Crush to Press 3x 8-10
B2: Banded Tricep Pushdown 3×10-12
B3: Close Grip Pushups 3 sets for max reps
2:00min rest
BICEPS
C1: DB Hammer Curl 3×10-12
C2: BB Curl Reverse Grip 3×10-12
C3: Wide Grip BB Curl 3 sets for max reps
2:00min rest
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Lower (WEEK 1 & WEEK 3)
A1: Sumo DL 3×6
A2: Bulgarian Split Squat 3×8 (ea)
2:00min rest
B1: DB RDL 3×8
B2: Single Leg Hip Thrust 3×15
75sec rest
C1: Landmine Straddle Squat 3×10
C2: Banded Hip Abduction 3×20
C3: Banded Squat 3×20
75sec rest
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Upper (WEEK 2 & WEEK 4)
CHEST
A1: Floor Press 3×10 (5010+2010) tempo contrast
A2: Rear Delt Landmine Row 3×15 (ea)
75sec Rest
B1: DB Hammer Curl to Press 3×10 (ea)
B2: Chest Raise / DB Pullover 3×20
2min rest
BICEPS
3sets
C1: Hammer Curl + Side Raise 3×20 (ea)
C2: Overhead KB Tricep Extension 3×20
C3: Renegade Rows 3x60secs
75sec rest
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Lower (WEEK 2 & WEEK 4)
A1: Front Racked Reverse Lunge 4×6
A2: Single Legged Landmine RDL 4×8 (ea)
2min rest
B1: DB Cyclist Squat 3×10
B2: Banded Hamstring Curl 3×10
75sec rest
BICEPS
3 sets
6-8reps + max + max
Mechanical drop set
C1. Pronated (reverse) grip
C2. Supinated wide
C3. Supinated narrow
2min rest