Week 3! We are approaching a final heavy training week before a deload. Currently, we will be running a program that looks something like: 3 weeks heavy, 1 week deload, 3 weeks heavy, 1 week deload, then a testing week.
I have decided to add some exercises that you may not be able to do with a home gym if you don't have a cable setup. The reason for this is because it expands the overall repertoire of movements available. If you DO work out in a garage gym and don't have this stuff, you should easily be able to come up with substitutes using bands or dumbbells. If you need some tips, DO NOT hesitate to shoot me a DM on Instagram! I'll get you squared away!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
6 yards @ 70% effort x4
10 yards @ 80% effort x4
20 yards @ 70% effort x2
B) Plyo Push-up
C) Bench Press
5x5, building to the heaviest possible set of 5 for the day. Pause for 1 second on the chest. demo
D) Spoto Press
2x5 @ 80% of 1rm demo
E1) Towel Pull-up
*If you can do more than 8 reps, add weight
E2) Lat Pull Down
15-12-10-10 (increasing weight each set) demo
F) Cable Flies
2x60 sec of quality, controlled reps demo
G1) Isometric Chest Flex
5x10-sec hold demo
G2) Neck Flexion
1. Get 30 minutes of sunlight, minimum. The more skin exposure, the better.2. How's your meal prepping? If you need some nutrition advice, let me know. If you don't have a nutrition plan yet, it's time to get started!