Warm Up :
Joe Defrancos Limber 11 + 2 x 10 Underhand and Overhand Band Pull Aparts + 2 x 10 Rotator cuff Band Warm Ups.
The Workout :
3 x 5 Glute Bridge ( 3 Second Hard Contraction At the Top ) Super Set Withâ?¦
3 x 5 DeadLift ( Add 5 - 10lbs Each Week ) + One Warm Up Set
4 x 10 Standing Barbell OverHead Press ( Add 5 - 10lbs Each Week ) Super Set Withâ?¦
4 x 10 Pull Ups ( Add Weight Once You Can Complete With Perfect Form )
4 x 30 + Seconds Farmers Walk ( Use a Weight You can only Carry for 30 Seconds ) Add 5 seconds to the time each week. Once you reach 1 Minute Increase the weight and start at 30 Seconds again.
Warm Up : Same As Before
3 x 5 Clam Shell With Band Resistance Super Set Withâ?¦
3 x 5 Each Leg DumbBell Lunge ( Add 5 - 10 Lbs Each Week ) + One Warm Up Set
4 x 10 Db Bench Press ( Add 5 - 10 Lbs Each Week ) Super Set Withâ?¦
4 x 10 Db Rows ( Add 5 - 10 Lbs Each Week
4 x 30 + Meters Farmers Walk ( Use a weight you can only carry for 30M ) Add 5 Meters each week until you can carry that weight for 60M. Increase the weight and begin back at 30M.
4 x 10 Assistance exercise ( Curl Variation, Push Up Variation or Ab Exercise )
Follow this program for 8 weeks on 1 week off for 3 cycles totalling 24 weeks on 3 weeks off.