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  • Prof X Bootcamp 1

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    lackcreatvty
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    Day 1 of Professor X's boot camp focuses on structural back exercises in the morning and structural biceps with a compounding giant set in the afternoon. The morning back routine includes exercises like kayak rows, straight-arm pulldowns, bent-over rows, and Thib pulldowns performed with trisets, supersets, and drop sets. The afternoon session builds bicep strength with a compounding giant set that starts with one exercise and adds another each set, finishing with a prowler pushing drop set.

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    Bootcamp

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    Prof x Bootcamp 1

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    Day 1 of Professor X's boot camp focuses on structural back exercises in the morning and structural biceps with a compounding giant set in the afternoon. The morning back routine includes exercises like kayak rows, straight-arm pulldowns, bent-over rows, and Thib pulldowns performed with trisets, supersets, and drop sets. The afternoon session builds bicep strength with a compounding giant set that starts with one exercise and adds another each set, finishing with a prowler pushing drop set.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    697 views2 pages

    Prof X Bootcamp 1

    Uploaded by

    lackcreatvty
    Day 1 of Professor X's boot camp focuses on structural back exercises in the morning and structural biceps with a compounding giant set in the afternoon. The morning back routine includes exercises like kayak rows, straight-arm pulldowns, bent-over rows, and Thib pulldowns performed with trisets, supersets, and drop sets. The afternoon session builds bicep strength with a compounding giant set that starts with one exercise and adds another each set, finishing with a prowler pushing drop set.

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    of 2

    Professor X Boot Camp - Day 1

    by Christian Thibaudeau

    DAY 1 AM

    STRUCTURAL BACK

    A. Kayak row 4 x 8 per side ACTIVE REST: Triceps extension with rope TRIPLE SET (NO REST) B1. Straight-arm rope pulldown 4 x 8-10 B2. Kneeling rope pulldown 4 x max reps with same weight B2. Kneeling rope rowing 4 x max reps with same weight ACTIVE REST: Triceps extension with EZ bar SUPERSET (NO REST) C1. Bent-over straight arms pulldown 4 x 8-10 C2. Bent-over cable rowing 4 x max reps with same weight ACTIVE REST: lying triceps extension with kettlebell D. Stretcher row (2 sec. hold at peak) 4 x 8-10 ACTIVE REST: Push up on bench / close grip E. Thib pulldown (2 sec. hold at peak) 4 x 8-10 ACTIVE REST: Dips DAY 1 PM STRUCTURAL BICEPS / WORK CAPACITY

    COMPOUNDING GIANT SET (YOU START WITH ONE EXERCISE, EACH SET YOU ADD ONE) A1. Rope hammer curl, high double contraction x 8-10 Set 2 add A2. Cable reverse curl x 8-10 Set 3 add A3. Cable curl x max reps wit same weight as A2 Set 4 add A4. Kettlebell hammer curl (2 KB) x max reps Set 5 add A5. Alternating DB curl x max reps Set 6 add A6. Seated chain curl x max reps Set 7 add A7. DB hammer curl same weight as A5 x max reps PROWLER PUSHING DROP SET 1 LENGTH EACH WEIGHT Prowler 1 = 380lbs Prowler 2 = 335lbs Prowler 3 = 270lbs Prowler 4 = 180lbs

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