PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 13 MAX LIFTS
WORKOUT 1 - UPPER BODY
Pairing 1 - 12/10/8/6
Barbell Shoulder Press, Strict (1011 Tempo)
Barbell Ab Rollouts (1011 Tempo)
Pairing 2 - 10/8/6/2
Barbell Chest Press (1011 Tempo)
High to Low Band/Cable Chest Flyes (1011 Tempo)
Pairing 3 - 15/12/10/8
Cable/Band Lat Pull Downs (1011 Tempo)
Single Arm KB Gorilla Row Per Side (1011 Tempo)
Pairing 4 - 3 Rounds
15 Band/Cable Tricep Pull Down Extensions (1011 Tempo)
15 Incline Bench DB Zottman Curls (1011 Tempo)
Pairing 5 - 3 Rounds
WORKOUT 2 - LOWER BODY
Pairing 1 - 15/12/10/6
KB Cossack Squats Per Side (1011 Tempo)
Mini Band Lateral Leg Extensions (1011 Tempo)
Pairing 2 - 12/10/8/4
Barbell Back Squat (1011 Tempo)
Oblique Reverse Crunches (1011 Tempo)
Pairing 3 - 15/12/10/6
Weighted Hip Extensions (1011 Tempo)
GHD Layout Sit Ups (1011 Tempo)
Pairing 4 - 10/8/6/4
WORKOUT 3 - TOTAL BODY
Pairing 1 - 3 Rounds
12 Parallette Push Ups (1011 Tempo)
10 Weight Plate Pullovers (1011 Tempo)
Pairing 2 - 3 Rounds
To Fail: Pull Ups (1011 Tempo)
8/8 Barbell Landmine Bus Drivers (1011 Tempo)
Pairing 3 - 3 Rounds
6/6 DB Box Step Ups + Supinated Curl @ Top (1011 Tempo)
10/10 Star Crunches (1011 Tempo)
Pairing 4 - 3 Rounds
8/8 DB Single Leg Deadlift (1011 Tempo)
12 DB Tricep Skull Crushers (1011 Tempo)
Pairing 5 - 3 Rounds