The first two exercises of the session will include a tempo. This allows you to own form and monitor time under tension. Both are always extremely important, but especially so on some of the major movements. If it says 3-0-1-0, this means you go down for 3 seconds, pause at the bottom for 0, come up in 1 second, then pause 0 seconds between reps. For the first time I am not going to tell you barbell squat, dumbbell bench press, etc. Some people may want to back squat, some front squat, some goblet squat. This program should be versatile and beneficial for everyone- so you pick which modality best suits your needs or the equipment you have access to.
Day 1- Push
A1) Squat 4x6 @3010 Rest: 1:15
B1) Bench Press 3x5 @2220
B2) Hands Elevated Push-Up 3x5-10 Rest 1:15
C1) Leg Press 3x8
C2) Elevated Calf Raise 3x12 Rest 1:15
D1) Curl to Press 3x8
D2) Floor Glute Bridge 3x10
D3) Incline Press 3x8 Rest 1:15
Day 2- Pull
A1) RDL 4x6 @3010 Rest: 1:15
B1) Pull-Ups (Assisted if needed) 3x5 @3010
B2) Band Pull Apart 3x12
C1) KB Deadlift 3x12
C2) Plank 3x5 @ :10on/:05 off Rest 1:15
D1) Bent Over Row 3x8
D2) Band Pull Thru 3x10
D3) Lat Pulldown 3x8 Rest 1:15
Day 3- Unilateral
A1) Rear Foot Elevated Squat 4x5 @2010 Rest: 1:15
B1) SA Bench Press 3x6ea @2010
B2) SA Row 3x6ea @2010 Rest 1:15
C1) Step Ups 3x5ea
C2) Side Plank 3x :30ea Rest 1:15
D1) SA Lat Pulldown 3x8ea
D2) Lateral Lunge 3x6ea
D3) ½ Kneeling SA Overhead Press 3x6ea Rest 1:15
Follow Coach Nate:
Instagram and Twitter: @NateWilliamsSC
Facebook: Facebook.Com/NathanWilliamsStrength
Commentaires