Primetime Training
This program is designed to stimulate muscle growth. This program utilizes pyramid sets, your first work set is done with a relatively light weight and higher reps. With each subsequent set, you add weight while decreasing the number of reps.
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
1 x 10:00
B
DB Pec Fly
3 x 15 @ 5
C
Bench Press
10, 12, 10, 8, 6, 6 @ 7, 7, 7, 8, 8, 9
D
E1
Weighted Dips
3 x 8 @ 2
E2
Dips
2 x 15
F1
Hammer Curl
4 x 12 @ 7
F2
Low Cable Fly
3 x 12 @ 8
G
Cable Chest Press
3 x 12 @ 9
H1
DB Bicep Curls
3 x 10 @ 9
H2
Decifit Push Up
2 x 15 @ 2
I1
Hanging Knee Raise
4 x 20
I2
Mountain Climbers
1 x 200
J
Banded Bicep Curl
12, 15 @ 10
A
Dynamic Warm Up
1 x 10:00
B
Step-Ups
3 x 10
C
Back Squat
10, 10, 8, 6, 6 @ 5, 8, 8, 8, 9
D
Leg Press
3 x 10 @ 9
E
Hamstring Curl Machine
5 x 10 @ 6, 6, 9, 9, 9
F
Calf Raise
5 x 10 @ 6, 6, 9, 9, 9 lb
G
Leg Extension
12, 12, 12, 15 @ 9
H
Lying Leg Curl
2 x 15
I
Flexibility/Mobility Routine
A
Dynamic Warm Up
B1
Cable Side Raise
3 x 15 @ 6
B2
Cable Face Pulls
3 x 15
C
Seated DB Press
10, 10, 8, 6, 6 @ 7, 7, 9, 9, 10
D
DB Shrug
3 x 15 @ 6
E
Barbell Upright Row
15, 15, 10, 10, 10 @ 7, 7, 8, 9, 10
F1
T-Bar Row
3 x 8
F2
JM Press
4 x 15
G1
Cable Side Raise
3 x 10 @ 9
G2
Tricep Pushdown
5 x 10 @ 6, 6, 9, 9, 9
H1
Rear Delt Fly
3 x 12
H2
Strict Lower Hanging Leg Lifts
3 x 30
Circuit
I
3 by 10 FINISHER Grab a 5 or 10 lb Dumbell you have 3 sets of 10 of: Shoulder Press 5s rest Lateral Raise 5s Rest Front Raises 5s rest 3 ROUNDS no Breaks in Between Sets . Time to feel the burn
A
Dynamic Warm Up
1 x 10:00
B1
Side Hip Lift
2 x 20
B2
Leg Extension
3 x 15 @ 6
C
Zercher Squat
14, 14, 10, 10, 10, 10 @ 6, 6, 8, 8, 8, 8
D1
Hip Thrust
4 x 5 @ 8
D2
Goblet Squat Heel Elevated
3 x 10 @ 8
E
Back Extension
4 x 30
F
Calf Raise
4 x 20
G
Leg Extension
3 x 10 @ 9
H
Lying Leg Curl
10, 10, 10, 20 @ 9, 9, 9, 10
I
Flexibility/Mobility Routine
A
Dynamic Warm Up
B
DB Pullover
C
Pendlay Row
10, 10, 8, 6, 6, 6 @ 7, 7, 8, 8, 8, 9
D1
Lat Pulldown
4 x 8 @ 5, 5, 10, 10
D2
Lat Pulldown
2 x 15
E1
Horizontal Row
4 x 12 @ 8
E2
Preacher Curls /Machine curls
3 x 12 @ 7
F1
Barbell Bicep Curl
4 x 12
F2
Pull-Up
4 x 12
F3
Suitcase Carry
4 x 40
G
Core of your choice
3 x 30
A
Dynamic Warm Up
1 x 10:00
B
C1
Scap Push-Up
3 x 10
C2
DB Pullover
3 x 15
D
Weighted Pull Ups
14, 12, 10, 8, 8
E
Barbell Bicep Curl
8, 8, 8, 8, 20 @ 5, 5, 10, 10, _
F
Barbell Skull Crusher
4 x 12
G1
Preacher Curls /Machine curls
3 x 12
G2
OH Tricep Extension
3 x 12
Circuit
H
Lat Finisher 5-8 Pull ups the 5s Hang For 3 rounds NO REST! the only rest is the 5s from hanging from the bar . Use Bands or a machine for assisted.
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