Strength / Power Start this program with pre-hab & a few light reps to warm up & activate the nervous system Before the first lift do a set of light DB Cuban press for shoulder warm up
Monday Exercise 1 DB or BB Bench Press 2 Chin ups 3 BB or DB overhead press 4 Bent over row 5 Tricep Dips
Upper Body Focus
Sets
Load
Reps
Rest
Tempo
Superset Side 2 side push ups on bench 6-10 reps
4
HEAVY
12 -6-4-12
2 min
Med
3
Body weight
Max
2 min
Med
3
Heavy
6
2 min
Med
3
Heavy
6
2 min
Med
3
Body weight
Max
2 min
Med
Upright Row 10 reps
Tight 5, miss out some of the supersets if too fatigued, place emphasis on the large strength movements
Strength / Power Start this program with pre-hab & a few light reps to warm up & activate the nervous system Before the first lift do a set of light DB Cuban press for shoulder warm up
Tuesday Exercise 1 Squats 2 Deadlifts 3 Backward Lunges (ab / core circuits) Fit ball flyes BB roll outs Side Plank Hanging knee raise
Lower Body Focus
Sets
Load
Reps
Rest
Tempo
Superset
4
heavy
12-6-4-12
2 min
Med
10xTuck jumps
4
Heavy
12-6-4-12
2 min
Med
3
Medium
10
2 min
Med
3 3 3 3
10xLateral bench jumps
10 10 30 secs 10
Tight 5, miss out some of the supersets if too fatigued, place emphasis on the large strength movements