PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 8 ECCENTRIC LIFTS
WORKOUT 1 - UPPER BODY
Warm Up X 3 Rounds
10 Resistance Band Pull Aparts
Set 1 - 3 Rounds
12 Standing DB Arnold Press (1011 Tempo)
12 Hanging Knee Tucks w/ Med Ball (3011 Tempo)
Set 2 - 3 Rounds
12 DB Incline Chest Press (3011 Tempo)
12 DB Hammer Curls (3011 Tempo)
Set 3 - 3 Rounds
12 Barbell Bent Over Rows (3011 Tempo)
WORKOUT 2 - LOWER BODY
Warm Up X 3 Rounds
15 Pull Up Assist Band Good Mornings (1011 Tempo)
Set 1 - 10 Minute EMOM (Every Minute on the Minute)
10 Dual KB Front Rack Cyclist Squats (3011 Tempo)
Set 2 - 3 Rounds
12/10/8 DB or Barbell Split Stance Deadlifts (3011 Tempo)
12/12 Mini Band Side Plank Leg Raises (1011 Tempo)
15 GHD Glute Leg Extensions (1011 Tempo)
Set 3 - 3 Rounds
15/12/8 Weighted GHD Prone Extensions (3011 Tempo)
12 Plate Pullovers (3011 Tempo)
8/8 Cossack Squats (4011 Tempo)
Burnout X 3 Rounds
WORKOUT 3 - TOTAL BODY
Warm Up X 3 Rounds
15 Sandbell Slams (1011 Tempo)
15 TRX Face Pulls (1011 Tempo)
Set 1 - 3 Rounds
8/8 KB Goblet Split Stance Squats (3011 Tempo)
12 Plate Clutched Incline Chest Press (1311 Tempo)
10 GHD Layout Sit Ups (3011 Tempo)
Set 2 - 3 Rounds
12/12 KB Gorilla Rows (1031 Tempo)
15 Reverse Crunches (1031 Tempo)
Set 3 - 3 Rounds
15/15 Med Ball Oblique Wall Slams (1011 Tempo)
15 Trap Bar Deadlifts (1031 Tempo)
Set 4 - 3 Rounds