14 WEEK STRENGTH PROGRAMMING - WEEK 8 ECCENTRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/8/6/4 - Incline DB Chest Press + Pulse (4011 Tempo)
6 Pull Ups (1041 Tempo)
10 Resistance Band Rear Delt Flyes (1041 Tempo)
Series 2 - 4 Rounds
10 Incline DB Chest Flyes (4011 Tempo)
6 Chest Dips (4011 Tempo)
8 Incline Bench DB Reverse Flyes (4011 Tempo)
Series 3 - 4 Rounds
8/8 - 1 Arm DB Bent Over Row + Pulse (1041 Tempo)
8 GHD Prone Extensions (1041 Tempo)
Series 4 - 3 Rounds
12/10/Fail - Resistance Band Lateral Shoulder Raises (1041 Tempo)
12/10/Fail - DB Supinated Curls (1041 Tempo)
12/10/Fail - Resistance Band Bent Over Tricep Extensions (1041 Tempo)
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 2
Workout 2 - Lower/Core Focus
Series 1 - 4 Rounds
8 Barbell Back Squats (4011 Tempo)
8 Weight Plate Pullovers (ISO 4/3/2/1)
Series 2 - 4 Rounds
6/6 Trap Bar Split Stance Romanian Deadlifts (4011 Tempo)
8 Resistance Band Anti Rotation Press (ISO 4/3/2/1)
Series 3 - 4 Rounds
6/6 DB 1 Leg Box Step Ups (4011 Tempo)
6/6 Oblique Reverse Crunches (3011 Tempo)
Series 4 - 4 Rounds
10 GHD Glute Ham Rise (Weighted, 4011 Tempo)
8 GHD Sit Ups (Weighted, 4011 Tempo)
Burnout - Row Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done
Mobility - :90 @ Each
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris)
Series 1 - 4 Rounds
12/10/8/6 Strict Barbell Shoulder Press (1041 Tempo)
10/10/8/8 DB Tricep Skull Crusher (4011 Tempo)
Series 2 - 3 Rounds
10 DB Seated Upright Row (1041 Tempo)
8 DB Zottman Curls (1061 Tempo)
Series 3 - 4 Rounds
8/8 DB Snatches (1011 Tempo)
10 DB Overhead Tricep Extensions (1041 Tempo)
Series 4 - 4 Rounds
4/4 BOSU Kneeling KB Halos (1011 Tempo)
8 Resistance Band + Straight Bar Reverse Grip Curls (1031 Tempo)
Mobility - :90 @ Each
WORKOUT 4
Workout 4 - Lower/Core Focus
Series 1 - 4 Rounds
8/8 KB Cossack Squats (6011 Tempo)
6/6 PVC Pipe Dead Bugs (ISO 4/3/2/1)
Series 2 - 4 Rounds
8 Barbell Sumo Squat (6111 Tempo)
8 Hanging Knee Tuck to Pike (1041)
Series 3 - 4 Rounds
8/8 DB Forward Lunges (6011 Tempo)
8 Glider Body Saws (4111)
Series 4 - 4 Rounds
15/15 Resistance Band Terminal Knee Extensions (1011 Tempo)
4/4 Mini Band Lateral Squat Walks (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
8/6/4/2 Multi Grip Barbell Chest Press (6111 Tempo)
8 Belt Squat Bent Over Rows (1061 Tempo)
Series 2 - 4 Rounds
15/12/10/8 Standing Resistance Band Row (1061 Tempo)
8 Decline Push Ups (6011 Tempo)
Series 3 - 3 Rounds
10 Resistance Band Low to High Chest Flyes (1061 Tempo)
12/10/8 Per Side Resistance Band Diagonal Row(1061 Temp)
Mobility - :90 @ Each