The FlipFlop Fitness Guy
Powerlifting, Power Sports , Bodybuilding, Strength & Conditioning, WeightliftingPowerbuilding routine with auto-regulation built in. This has 4 lifting days and 2 cardio days per 7 day rotation.
To start you will need a recent 1, 2, 3, 4, or 5RM attempt to pull an approximate 1rm from.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
2, 2, 2, 2, MAX @ 80 %
B
Leg Extension
2 x 6
C
Adduction - Pin Selector
2 x 6
D
Hack Squat
2 x 5
E
Walking Lunges
2 x 6
F
Strict Lower Hanging Leg Lifts
2 x 11
A
Bench Press
2, 2, 2, 2, MAX @ 80 %
B
DB Lateral Raise
2 x 6
C
Close Grip Bench Press
2 x 6
D
Barbell Upright Row
2 x 6
E
Flye - Clavicular Pecs - Cables
2 x 6
F
Crunches
2 x 11
A
Cardio
1 x 45:00
A
Deadlift
2, 2, 2, 2, MAX @ 80 %
B
Hip Thrusts
2 x 6
C
Abduction (Glute Med) - Machine
2 x 6
D
Seated Hamstring Curl
2 x 6
E
Stiff Leg Deadlift
2 x 6
F
Russian Twist
2 x 11
A
Hammer Strength Low to High Row
2 x 6
B
Hammer Strength Suppinated Lat Row
2 x 6
C
Hammer Strength High to Low Row
2 x 6
D
Pulldown - Neutral Grip - Shoulder Width - Cables
2 x 6
E
Chest Press - Sternal - Dummbells
2 x 6
F
Dip
2 x 6
G
Med Ball Hanging Straight Leg Raise
2 x 11
A
Cardio
1 x 45:00
