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    ashley
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    Hey there hope this maybe of some use to you all, thanks, ashley

    Workout 1 (upper body size/strength)
    1.Horizontal Push super set Horizontal Pull
    Bench Press s/s Bent Over Row

    2. Horizontal Push super set Horizontal Pull
    Incline DB Bench Press s/s DB One Arm Row

    3. Horizontal Push super set Horizontal Pull
    (BW blitz – progressive max out)
    Fat Man’s Chins s/s Hindu Push ups

    Workout 2 (upper body size/strength)
    1. Vertical Push super set Vertical Pull
    Military Press s/s Weighted Chins

    2. Vertical Push super set Vertical Pull
    Seated DB Shoulder Press s/s Hammer High Row

    3. Vertical Push super set Vertical Pull
    (BW blitz – progressive max out)
    Rope Chins s/s Hand Stand Push ups

    Week 1: exercise combination 1 – 4 x 6, combo 2 – 4 x 6, combo 3 – 3 sets of maximum reps

    Week 2: exercise combination 1 – 5 x 5, combo 2 – 3 x 8, combo 3 – 4 sets of maximum reps

    Week 3: exercise combination 1 – 6 x 4, combo 2 – 2 x 12, combo 3 – 5 sets of maximum reps

    Stay with the same exercsies for the entire 3 week block then change the movements and commence the progressions again,cheers, ashley

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