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    ashley
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    Hey guys have a look at these, see what you think, cheers, ash

    Training Plan

    Option 1

    3 full body workouts per week
    (3 week progression – wk 1: 6,5,4,4 wk 2: 5,4,3,3 wk3: 4,3,2,2)

    1 x Olympic or Hamstring/Lower Back

    1 x Squat or Single Leg

    1 x Upper Body Push

    1 x Upper Body Pull

    1 x Core

    Option 2

    4 workouts a week, Lower Body/Upper Body split.

    Lower Body
    (3 week progression – wk 1: 6,5,4,4 wk 2: 5,4,3,3 wk3: 4,3,2,2)

    1 x Olympic

    1 x Squat

    1 x Single Leg

    1 x Hamstring/Lower Back

    1 x Core

    Upper Body
    3 week progression
    Exercise Combo A: wk1 – 4 x 6 wk2 – 5 x 5 wk3 – 6 x 4
    Exercise Combo B: wk1 – 2 x 12 wk2 – 3 x 8 wk3 – 4 x 6
    Exercise Combo C: wk1 – 3 x max wk2 – 4 x max wk3 – 5 x max

    1 x Push/Pull super set (bar or 2 hands together) A

    1 x Push/Pull super set (DB/Hammer) B

    1 x Push/Pull super set (BW/KB) C

    training_plani-mage111.jpg

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