Be Strong Training
A Push/ pull/ legs plan to get you strong and build muscle in short and intense sessions
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Brief (Prep)
2 rounds- 6min 10 Band Pull Aparts 10 bench dips 10 Pass throughs or any other movements that you feel help prep for shoulder and bench work
B
Bench Press
10 x 5 @ 70 %
C
Single Arm DB Shoulder Press
5 x 16
D
Close Grip Floor Press
10, 10, 10, MAX
E1
Skull Crushers
3 x 10
E2
Tricep Pushdown
3 x MAX
Conditioning
A
Brief (Prep)
2 Rounds- 6Min 10 Scap PullUps 10-15 Glute Bridge 10- 15 KB Swings/ deadlifts
B
Deadlift
5 x 5 @ 70 %
C
Lat Pulldown
5 x 10
D
Reverse Grip Bent Over Row
10, 10, 10, MAX
E1
Barbell Bicep Curl
3 x 10
E2
Hammer Curl
3 x MAX
Conditioning
A
Brief (Prep)
3 rounds 10-15 frog Squats 10-15 Supermans 10-15 DB deadlifts (LIGHT) 10-15 Air Squats Squats should be Super comfortable today...
B
Back Squat
10 x 5 @ 70 %
C
Romanian Deadlift
5 x 10
D
DB Lunges
3 x 20
E1
Heel Elevated Goblet Squats
3 x 10
E2
Standing DB Calf Raise
3 x 15
Stephen Kiely
Head Coach at Be Strong Training. We take people from average to extreme versions of themselves. Stronger, Fitter, more mobile and just overall more badass!
