Monday Tuesday Wednesday

Back Squat Active Rest Bench Press

DB Lunge
RDL
KB Swing to OH Hold 23 sec at full extension
Pull Ups
Active Rest Options: Swimming, Racquetball/Squash, Touch
Rugby, Speed Ladder/Hurdles, Yoga/Strectch Routine,
Basketball/Volleyball - Get out and move around
DB Shoulder Press
DB Lateral Shouler Raise - 2 sec hold at top
Seated DB Chest Punch
Seated Cable Row
Bicep/Tricep Superset of Choice
For all Exercises - we will be
Back Squat, Bench Press and Tra
main exercises will be 3 sets of
is easy to control, yet provides a
1 rep max). Try to avoid adding w
looking to build a base to build to
accessory lifts will be done by 3 s
weight that is easy to control, yet
and the targeted muscles. Pull up
as 5 rounds of 5 reps with 60
between each set. These shou
session.
 Thursday Friday
Active Rest Trap Bar Deadlift
Front Squat
er Raise - 2 sec hold at top DB 12" Box Step Ups - Alt. Legs
BB Glute Bridge - Shoulders on Bench - 3 Second Hold at the top
Chin Ups
erset of Choice
or all Exercises - we will be working towards a 1 rep max on
ck Squat, Bench Press and Trap Bar Deadlifts. Each of these 3
in exercises will be 3 sets of 8 reps and done at a weight that
easy to control, yet provides a bit of stress (60-75% of estimated
ep max). Try to avoid adding weight for the first month as we are
king to build a base to build towards next month's program. The
cessory lifts will be done by 3 sets of 10 reps. Again, find a
ight that is easy to control, yet places a strain/stress on the CNS
d the targeted muscles. Pull ups and Chin ups will be performed
5 rounds of 5 reps with 60 seconds of rest done in
tween each set. These should be completed at the end of the
sion.
ond Hold at the top