3 Day a Week Body Blast
Kilo Barbell Club
This program is designed to kick your butt back into shape. It is rough at first but you'll be glad you did it.
This is not an Olympic weightlifting program. This is a body building focused program.
A1
Back Squat
4 x 10
A2
Weighted Lunges
4 x 10
B1
Single Leg Box Squat
4 x 6
B2
Barbell Hip Thrust
4 x 10
Abs
C
3 Rounds 10 Leg lift to Hip Raise 10 Russian Twists ea/ Side 10 Crunches
A1
Bench Press
4 x 10
A2
DB Bicep Curls
4 x 10
B
Bench Dips
4 x 10
C
Bent Over DB Fly
4 x 10
Abs
D
3 Rounds 10 Weighted Sit Ups 1 Min Plank 30 sec Flutter Kicks
A1
Romanian Deadlift
4 x 10
A2
Split Squat
4 x 10
B1
DB Lateral Raise
4 x 10
B2
DB Shrug
4 x 10
Abs
C
3 Rounds 10 Bicycle Crunches ea/ Side 10 Dead Bugs 10 Plank knee to Elbow ea/ Side
Keven Dubreil
Keven has been in the sport for nearly a decade now. He is a silver medalist in the 67kg 2019 Under 25's competition as well as an American Open Finals Qualifier for the 73kg division.
