PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 4 ISOMETRIC FOCUSED LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 3 Rounds
15 Barbell Chest Press + Pulse (1411 Tempo)
12 Hanging or Floor Wipers (1011 Tempo)
Set 2 - 3 Rounds
25 Kneeling BOSU Rear Delt Band Pull Aparts (1311 Tempo)
12 Incline Bench DB Reverse Flyes (1211 Tempo)
Set 3 - 3 Rounds
15 TRX Bicep Curls (1411 Tempo)
6/6 1 Arm DB Overhead Straight Leg Sit Ups (1411 Tempo)
12 Resistance Band 1-Arm Tricep Pull Downs Per Side (1311 Tempo(
Set 4 - 3 Rounds
800m Row
20 Oblique V Ups Per Side (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 2 - LOWER BODY
Set 1 - 4 Rounds
12/10/8/6 Barbell Sumo Squats (1411 Tempo)
8 Barbell Ab Rollouts (1311 Tempo)
12 GHD Prone Extensions (1411 Tempo)
Set 2 - 3 Rounds
8/8 KB Split Stance Deadlifts (1411 Tempo)
12/12 Side Plank Leg Raises (1011 Tempo)
12/12 KB Forward Walking Lunges (1011 Tempo)
Set 3 - 3 Rounds
10 Reverse Crunch + Resistance Band Pull (1411 Tempo)
6/6 DB Bulgarians w/ Block Raise (1411 Tempo)
12/12 GHD Iron Cross (1411 Tempo)
Set 4 - 3 Rounds
20/20 Mini Band Lateral Squat Walks (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 3 - TOTAL BODY
Set 1 - 4 Rounds
10 Incline Barbell Bench Press (1411 Tempo)
12 DB Skull Crushers (1311 Tempo)
Set 2 - 8 Rounds of :20 Work / :10 Rest Arms Only Assault Bike
Set 3 - 4 Rounds
15 Cable + Strap Lat Pulldowns (1411 Tempo)
10 Barbell Landmine Squats (1411 Tempo)
8 Weight Plate Pullovers (1411 Tempo)
Set 4 - 3 Rounds
12 DB Hammer Curls (1041 Tempo)
6/6 1 Arm Landmine Viking Press + Rotation (1011 Tempo)
8 GHD Layout Sit Ups (1011 Tempo)
2 Rounds - :30 @ Each Move