Balanced strength based program, with 3 workouts per week, including a circuit cardio day. Ideal for people that wants to keep fit, or as a really basic Strength&Conditioning program.
FeaturesA1
Front Squat
5 x 5
A2
Lying Leg Curl
3 x 8
B1
Pull ups Assisted
5 x 5
B2
Half kneeling SA Shoulder press
3 x 8
C1
Walking Lunges
3 x 16
C2
Physioball Leg Curl
3 x 10
C3
Rear delt fly chest supported
3 x 10
A1
Sumo Deadlift
5 x 5
A2
Sissy Squat with band
3 x 8
B1
Bench Press
5 x 5
B2
1-Arm DB Row
3 x 8
C1
Horizontal Back Extension
3 x 10
C2
SA cable chest press
3 x 8
C3
KB swings
3 x 15
Circuit
A
4 Rounds - 40 seconds work/20 seconds rest. Rest 2 minutes in between rounds - DB Thruster 7kg - Hand Release push-ups - Pick up Deadball - Bicycle crunches - Plank on a stability ball