PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 6 MAX EFFORT LIFTS
WORKOUT 1 - UPPER BODY
Warm Up - 3 Rounds
15 Incline Bar Banded Push Ups (1011 Tempo)
15 Cable + Rope Tricep Extensions (1011 Tempo)
Pairing 1 - 4 Rounds
12/10/8/4 Decline DB Chest Press (1011 Tempo, increase weight as reps decrease)
8/8 1 Arm DB Row off Bench (1011 Tempo)
Pairing 2 - 4 Rounds
8/8 1 Arm Viking Press (1011 Tempo)
8/8 Landmine Bus Drivers (1011 Tempo)
Pairing 3 - 4 Rounds
12/10/8 Cable + Straight Bar Bicep Curls (1011 Tempo, increase weight as reps decrease)
Burnout X 3 Rounds
15 Cable Low to High Flyes (1011 Tempo)
15 Cable Crunches (1011 Tempo)
Mobility Work - Hamstrings
WORKOUT 2 - LOWER BODY
Warm Up X 3 Rounds
15 Russian KB Swings (1011 Tempo)
20 Mini Band Lateral Squat Walks (1011 Tempo)
Pairing 1 - 4 Rounds
12/10/8/6 Barbell Sumo Squats (1011 Tempo)
8 Barbell Ab Rollouts (1011 Tempo)
Pairing 2 - 4 Rounds
15/12/10/8 Hamstring Curl Machine (1011 Tempo)
15/12/10/8 Quad Extensions Machine (1011 Tempo, hold at top)
Pairing 3 - 4 Rounds
12/12 DB/KB/Sandbag Forward Walking Lunges (1011 Tempo)
20 Double Crunches over KB/DB (1011 Tempo)
Mobility Work - Hips
WORKOUT 3 - TOTAL BODY
Warm Up X 8 Rounds
20 Max Row / :10 Rest
Pairing 1 - 3 Rounds
10 Decline Push Ups + Pulse off Bench (1011 Tempo)
12 DB Tricep Skull Crushers (1011 Tempo)
Pairing 2 - 3 Rounds
8 Trap Bar Deadlifts (1011 Tempo)
10 GHD Layout Sit Ups (1011 Tempo)
Pairing 3 - 3 Rounds
10/8/6/2 Chest Supported DB Rows (1011 Tempo)
10 DB Arnold Press (1011 Tempo)
Pairing 4 - 3 Rounds
6/6 DB Bulgarian Split Squats (1011 Tempo)
8 DB Spider Curls (1011 Tempo)
Mobility Work - Hamstrings