Body Building Basic
War Hog Barbell
Basic Body Building Program. Get your pump on with this program. This program is great for those just starting out or for those who don't have time to get to the gym six or more days a week. Sign up today.
Conditioning
A
Warm Up Upper - WHB Edition
2-3 Rounds: 5 Shoulder CAR Per side 5 Spine CAR 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs 20 Band Pull Apart. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Seated Military Press
6 x 8
C
Chest Supported Lateral Raise
4 x 8
D
Rear Delt Flyes - Cable Single Arm
3 x 10
E
Crossbehind Tricep Extension - Bilataral
3 x 8
F
Tricep Pushdown
3 x 12
G
DB Bicep Curls
3 x 10
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 1x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Back Squat - Straight Bar
6 x 8
C
Leg Extension
3 x 10
D
DB Lunges
2 x 24
E
Med Ball Sit-Up
3 x 15
F
Oblique Side Crunch
3 x 10
G
Calf Raise
4 x 12
Conditioning
A
Upper Body Warm Up
2-3 Rounds: 5 Shoulder CAR Per side 5 Spine CAR 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs 20 Band Pull Apart. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Barbell Incline Bench Press
6 x 8
C
DB Bench Press
4 x 8
D
Lat Pulldown
3 x 10
E
Chest-Supported DB Row
3 x 10
F
Barbell Wrist Curl
3 x 12
G
Wrist Extension Curl
3 x 10
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 1x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Romanian Deadlift - Trap Bar
6 x 8
C
Bulgarian Split Squat
4 x 8
D
Lying Leg Curl
3 x 10
E
Standing Cable Side Bend
3 x 12
Kyler Barracks
Head Coach of War Hog Barbell and current active duty Scout Sniper in the USMC
