The first block of this new program is designed to develop maximal strength and lay a foundation of work for you to build from.
You’ll be hitting some very heavy days early on and you should be walking out of each session feeling completely spent. If not, you’ve not gone hard enough.
Eat well, sleep well – train hard!
WARM UP
2 Rounds
10 x Deadbugs
10 x Side Plank Hip Touches
10 x Mountain Climbers
10 x Scorpions
10 x Glute Walkouts
10 x Bird Dog
98 STRENGTH
Work to a 5RM Bench Press
5-7 sets to find the heaviest 5 rep MAX you can lift
Plus 10 x Seated Banded Pull Apart after each set
2-3 min rest between sets
5 x 8 DB Bent Over Row (8 x each side)
Plus 10 x Push Up
2 min rest between sets
ACCESSORY
5 x 30 sec DB Bicep Curls
You curl for 30 seconds for as many good reps as you can
90 sec rest between sets
5 x 10 Lying Pull Up
5 second eccentric – pull up fast
90 sec rest between sets
