Icelandic Strength
Powerlifting, Bodybuilding, Strength & ConditioningFeatures
6 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 5 @ 70 %
B
Deadlift
2 x 8 @ 65 %
C
Hip Thrust
3 x 12
D
Walking Lunges
2 x 40
E1
Leg Extension
3 x 15
E2
Lying Leg Curl
3 x 15
F
Calf Raise
3 x 10
A
Bench Press
3 x 4 @ 75 %
B
DB Shoulder Press
3 x 10
C
Weighted Dips
3 x 10
D
Cable Fly
3 x 15
E
Skull Crushers
3 x 12
F
DB Lateral Raise
3 x 15
G
TRX Fall Outs
3 x 10
A
1 ARM LAT PULL-IN
2 x 15
B
Lat Pulldown
3 x 12
C
Pendlay Row
3 x 10
D
Seated Cable High Row
3 x 12
E
Face Pull
3 x 20
F1
EZ Bar Curl
3 x 20
F2
EZ Bar Curl
3 x 15
G
DB Bicep Curls
3 x 12
A
Deadlift
4 x 4 @ 72 %
B
Front Squat
3 x 8 @ 60 %
C
Band Pull Throughs
3 x 20
D
Seated Single Leg Press
3 x 12
E
Leg Extension
3 x 15
F
Lying Leg Curl
3 x 12
G
Calf Raise
3 x 15
A
Close Grip Bench Press
3 x 6 @ 70 %
B
Seated Military Press
3 x 5 @ 80 %
C
Incline DB Bench Press
3 x 12
D
DB Bench Press
3 x 15
E
DB Lateral Raise
3 x 10
F
DB Tricep Extension
3 x 20
G
Bicycle Sit-Ups
3 x 12
A
Close Grip Lat Pulldown
3 x 12
B1
Seated Cable Row
3 x 10
B2
Seated Cable Row
3 x 10
C
Cable Pullover
3 x 15
D
Snatch Shrug
3 x 15
E
DB Reverse Fly
3 x 20
F
Rope Curl
3 x 12
G
Hammer Curl
3 x 10
