If you are a gym bro looking to build strength or and athlete looking to really take your next step to becoming elite this program is for you !!!!
FeaturesA1
kettlebell hip flexor raises
3 x 10
A2
poliquin step-ups
3 x 10
B
Back Squat
10, 5, 3, 3, 3, 3
C
Barbell Hip Thrust
3 x 10
D
Smith machine RDLS
4 x 5
E
Prone Machine Hamstring Curl
3 x 20
F
Chinese plank
3 x 0:30
A1
kettle bell shoulder press
3 x 8
A2
Rear Delt Flyes
2 x 20
B
Bench Press
10, 5, 3, 3, 3, 3
C
Seated DB Press
4 x 6
D
DB Chest Fly
3 x 12
E
Tricep Pushdown
3 x 20
F1
Decline Push Up
3 x 12
F2
Lu raises
3 x 12
F3
DB Front Raise
3 x 12
G
Plank
3 x 1:00
H
Dead Bug
3 x 10
I
Superman
3 x 8
A
Weighted Chin Ups
5, 3, 1, 1, 1
B
Chest-Supported DB Row
8 x 5
C
EZ Bar Curl
4 x 6
D
Lat Pulldown
4 x 8
E1
DB Shrug
2 x 20
E2
Zottman Curls
3 x 8
F
Inverted Row
20, 10, MAX
A
Trap Bar Deadlift
10, 5, 3, 3, 3
B1
Leg Press
4 x 10
B2
calf raise on leg press
2 x 20
C
HE smith machine squat
4 x 8
D
DB Step Up
3 x 6
E1
Leg Extension
3 x 20
E2
lunge iso hold
3 x 20
F
Side Plank
3 x 0:30
G
DB Farmer's Walk
3 x 10
H
Ab Wheel
3 x 8
A
Incline DB Bench Press
8 x 5
B
Pendlay Row
4 x 6
C
Machine Shoulder Press
12, 10, 8, 6
D
DB Pullover
4 x 8
E1
DB Lateral Raise
3 x 20
E2
Hammer Curl
3 x 20
F
single arm tricep extension
2 x 20