PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 7 DELOAD LIFTS
WORKOUT 1 - UPPER BODY
Warm Up X 2 Rounds
600m Row
20/20 Oblique V Ups (1011 Tempo)
Set 1 - 4 Rounds
12/10/8/6 Barbell Chest Press (1011 Tempo, increase weight each set)
12 Reverse Crunches (1011 Tempo)
Set 2 - 3 Rounds
12 Cable Lat Pull Downs (1011 Tempo)
To Failure Cable Bicep Curls (1011 Tempo, go until you can’t life anymore, moderate weight)
Set 3 - 3 Rounds
12/10/8/6 Decline DB Chest Flyes (1011 Tempo)
12 Incline Bench DB Reverse Flyes (1011 Tempo)
Set 4 - 3 Rounds
8 Pull Ups (1011 Tempo)
To Failure Cable Tricep Pull Downs (1011 Tempo)
Mobility Work - Back
WORKOUT 2 - LOWER BODY
Warm Up X 3 Rounds
1 25 ft. Broad Jump (1011 Tempo)
12 Bodyweight Squats (1011 Tempo)
10/10 Lateral Lunges (1011 Tempo)
Pairing 1 - 4 Rounds
10/10 Barbell Landmine Split Stance Squats (1011 Tempo, Go Heavy Here)
15/15 Side Plank Leg Raises (1011 Tempo)
Pairing 2 - 4 Rounds
15 Barbell Good Mornings (1011 Tempo)
8/8 Band / Cable Lateral Leg Extensions (1011 Tempo)
Pairing 3 - 4 Rounds
6/6 Heavy DB Goblet Lateral Lunge (1011 Tempo)
8/8 DB Single Leg Deadlifts (1011 Tempo)
Burnout X 1 Round
30 GHD Layout Sit Ups (1011 Tempo)
Mobility Work - Hips
WORKOUT 3 - TOTAL BODY
Warm Up X 3 Rounds
200m Sprint
Set 1 - 3 Rounds
12/8/6 Barbell Sumo Squats (1011 Tempo)
12/8/6 Barbell Bent Over Rows (1011 Tempo)
8 Barbell Ab Rollouts (1011 Tempo)
Set 2 - 3 Rounds
8/8 GHD Weighted Iron Crosses (1011 Tempo)
12 GHD Prone Extensions (1011 Tempo)
Set 3 - 3 Rounds
To Failure Incline Bar Push Ups (1011 Tempo)
15 Med Ball Butterfly Sit Ups (1011 Tempo)
Set 4 - 3 Rounds
To Fail DB Overhead Tricep Extensions (1011 Tempo)
To Fail DB Lateral Shoulder Raises (1011 Tempo)
To Fail DB Hammer Curls (1011 Tempo)