Accessory Exercise


Back Day

Group 1 – 5 Rounds

  • 10 GHD Back Extensions (30lbs)
  • 1 min recovery Assault Bike

Group 2 – 5 Rounds

  • 12 x Reverse Hyper (50% 1 rep max back squat)
  • 12 x Seated Cable Rows (load it up, but complete 12 reps

Groups 3 – 5 Rounds

  • 10 Overhead Cable Lat Pulls Downs (40lbs)
  • 10 Good Mornings (45/35)

Strength Day


5 rounds

  • 12 x Seated Rows
  • 12 x Reverse Hyper

5 rounds

  • 10 x Lat Pull Downs
  • 10 x Seated Good Mornings

Dave’s Arm Pump

Warm-up

  • Stretching

Conditioning

21 min Recovery

Alternate Between

  • C2 Rower
  • C2 Bike

Every 3 minutes

  • 5 x Bent Over Rows (2 x 35/25 kbs)
  • 5 x Face Pulls w/ 100lb Band

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
  • 5 x 5 at 65% of 1RM x 90%

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Front Squat Strength
  • Cardio Endurance

Workout-1

Strength

Front Squat

Workout -2

27, 21, 15, 9 For Time

  • C2 Ski Erg
  • C2 Bike Erg
  • C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

  • 3 deadlift
  • 2 front squats
  • 1 push press

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Z-Press
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

Workout -2

Accessories

  • 5 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
  • 3 x 15 Lat Pull-downs

Objectives of Today’s Training

  • Strengthen Posterior Chain
  • Active Recovery

Workout -1

5 rounds

  • 10 GHD Sit-ups
  • 5 cal Assault Bike
  • 8 Ring Rows
  • 8 Tricep Dips

3 x 8 Accessories

  • GHD Back Extensions
  • GHD Hip Extensions

30-second squat hold between each set

  • Good Mornings with Barbell
  • Reverse Hyper