EXCELSIOR HYPERTROPHY - BEGINNER 2X
Excelsior
This is a full beginner hypertrophy program divided into 2-days and 5 weeks
This program is based on RIR progression. RIR means "reps in reserve," or how far you are from failure. This is a simple way of making sure you progress each week based on what you're capable of each day you train
Try this program if you have never faced a gym and would love to start taking care of your body for the first time
this program is challenging and it's not meant to put you in any difficulty, so if you don't finish your WOD ( workout of the day ) no problem, important thing is that you follow the instructions
A
Leg Press
4 x 12
B1
American KB Swing
3 x 15
B2
Bulgarian Split Squat
3 x 10
C1
Seated Chest Press
3 x 12
C2
Bench Dips
3 x 10
C3
Hand Release Push-Up
3 x 8
D1
DB Military Press
3 x 12
D2
TRX Row
3 x 10
D3
ASSISTED CHIN UP
3 x 8
E
KB Russian Twist
3 x MAX
Conditioning
F
Annie
50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups
A
Leg Press
4 x 12
B1
American KB Swing
3 x 15
B2
Bulgarian Split Squat
3 x 10
C1
Seated Chest Press
3 x 12
C2
Bench Dips
3 x 10
C3
Hand Release Push-Up
3 x 8
D1
DB Military Press
3 x 12
D2
TRX Row
3 x 10
D3
ASSISTED CHIN UP
3 x 8
E
KB Russian Twist
3 x MAX
Conditioning
F
Annie
50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups
Giuliani osawe destiny
Strength&Conditioning Coach Post-traumatic Orthopedist Kinesiologist Professional American football player 2 times Italian bowl championship. When I'm not training with my team I love training all my athletes
