Mjolnir Strength & Conditioning
Football , Wrestling, Rugby, Powerlifting, Bodybuilding1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
3 x 8 @ 60, 65, 70 %
B1
Incline DB Bench Press
2 x 12 @ 7, 8
B2
Chest-Supported DB Row
2 x 12 @ 7, 8
C1
Seated DB Press
2 x 12 @ 7, 8
C2
Pull-Up
3 x 6
D1
Band Face Pull
2 x 15 @ 8 lb
D2
Banded Tricep Pushdown
2 x 15 @ 8 lb
D3
DB Bicep Curls
2 x 15 @ 8
A
Back Squat
3 x 8 @ 60, 65, 70 lb
B
Good Morning
2 x 12 @ 7, 8
C
Front Rack Split Squat
2 x 12 @ 7, 8
D1
Physioball Leg Curl
2 x 15 @ 8
D2
Lying Leg Curl
2 x 15 @ 8
D3
Partner Nordic Hamstring Curl
3 x 6
D4
Seated Banded Leg Curls
2 x 20
A
Incline Bench Press
3 x 8 @ 60, 65, 70 lb
B1
Seated DB Press
2 x 12 @ 7, 8
B2
Pull-Up
3 x 6
C1
DB Bench Press
2 x 12 @ 7, 8
C2
Dumbbell (DB) Row
2 x 12 @ 7, 8
D1
Standing DB Upright Row
2 x 15 @ 8 lb
D2
DB Overhead Tricep Extension
2 x 15 @ 8 lb
D3
Hammer Curl
2 x 15 @ 8 lb
A
Deadlift
3 x 8 @ 60, 65, 70 %
B1
Goblet Squat
2 x 12 @ 7, 8
B2
KB single leg RDL
2 x 12 @ 7, 8
C1
Leg Extension
2 x 15 @ 8
C2
Weighted Sissy Squat
2 x 15 @ 8
C3
Front Foot Elevated Split Squat
2 x 15 @ 8
