OG STRENGTH TRAINING PROGRAM:

ATHLETE : Rohita Sarmah

WEEK 2

Day 1
Squats :85kg x 4
Squats :70kg 3x8-10
Db goblet squats :3x12 @7
Leg extension superset leg curls :2x15
Conventional deads:
(5ct negative) 80kg 3x6
Australian pull-ups (Bodyweight) :2xfailure

Day 2
Comp bench : 55kg x 1
Comp bench : 45kg 4x8-10
Barbell OHP: 35kg 3x10-12
Incline db press: 3x15 @7
Dumbbell lateral raises superset Dumbbell front Raises 3x15 @7
Bodyweight Push-ups : AMRAP (For 2 minutes *use timer & have a record the reps done
)
Rope cable Facepulls: 3x15 @7

Day 3
Conventional Deadlift : 130kg x 1
Conventional Deadlift: 95kg 3x4
Larsen press: 45kg 2x10
Latpulldowns: 3x15 @7
Chest supported rows :3x12 @7
Ez bar bicep curls :3x12 @7
Rope cable hammer curls : 3x12 @7
Cable pullovers : 3x15 @7

Day 4
Tempo squat 2ct: 70kg 3x6
Leg press: 3x12 @8
Db reverse lunges: 3x12 @8
Db rdls : 12,10,8,8 @6-@8
Decline sit-ups: 3x20
Plank: 5 mins

Day 5
3ct tempo bench : 55kg x 2
3ct tempo bench : 45kg 5x5
Deficit conventional dead’s : 105kg 5x4
Bent over incline db rows : 25kg 2x15
Cable curls 3x20
Prone rear delt flys : 3x20