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
15 Hanging Oblique Knee Tuck Ins (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 2 - LOWER BODY
Pairing 1 - 15/12/10/6
KB Single Leg Deadlifts Per Side (1011 Tempo)
Weighted Single Leg Hip Thrusts Per Side (1011 Tempo)
Pairing 2 - 12/10/8/4
Barbell Front Squat (1011 Tempo)
Raised Side Plank Dips off Bench Per Side (1011 Tempo)
Pairing 3 - 15/12/10/6
KB Reverse Lunges Per Side (1011 Tempo)
GHD Prone Extensions (1011 Tempo)
Pairing 4 - 10/8/6/4
Glider Lateral Lunges Per Side, Weighted (1011 Tempo)
Hanging Knee Tuck to Pike (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 3 - TOTAL BODY
Set 1 - 3 Rounds
15 Cable / Band Mid Chest Press (1011 Tempo)
To Fail: Decline Push Ups (1011 Tempo)
To Fail: Overhead DB Tricep Extensions (1011 Tempo)
Set 2 - 3 Rounds
12/8/4 Barbell Sumo Squats (1011 Tempo)
To Fail: Pull Ups (1011 Tempo)
12 DB Bent Over Reverse Flyes (1011 Tempo)
Set 3 - 3 Rounds
To Fail: EZ Bar Bicep Curls (1011 Tempo)
Burnout X 1 Round
15 DB Military Press (1011 Tempo)
To Fail: Box Tricep Dips (1011 Tempo)
15 Med Ball Butterfly Sit Ups (1011 Tempo)
Mobility - 2 Rounds :30 @ Each Move