T Nation

New Program


Hey Guys

Take a look, leave a comment. Much appreciated. Oh and I’ve included a picture of my best friend when she was awarded 2nd place at her first figure comp…I just like to show her off! She’s in the white!

Day 1

Ball squats
100 reps

Pull Ups
5x5, if no pull up then negative

Deadlifts
12x3

Decline Press
Isometric holds, 5x3, 8 second x 3 holds

1 Legged Hack Squats
8x3

Ball Military Press
3x15

Day 2

Face Pulls
4X15

Overhead Squats
Rep out to 30

Push Ups
Rep out to 40

Walking lunges
4x floor

Lateral Raise
3x10

Calf Raises
2 strip sets