New Breed Athletics
This is an off-season program for anyone that is trying to gain muscle mass.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Hang Snatch
3 x 3 @ MAX lb
B
Front Squat
5, 5, 5, MAX @ 65, 75, 85, 65 %
C1
Weighted Glute Bridge
3 x 12 @ MAX lb
C2
Hack Squat
3 x 12 @ MAX lb
Circuit
D
Snatch Grip Deadlift Snatch Grip High Pull Hang Snatch Snatch Grip Push Press (from behind the neck) 5 sets x 3 reps each exercise, increase load each set
A
Hang Clean
3 x 4 @ MAX lb
B1
Bench Press
5, 5, 5, MAX @ 65, 75, 85, 65 %
B2
Bent Over Row
5, 5, 5, MAX
C1
Pull-Up
10 x 6 @ MAX lb
C2
DB Shoulder Press
10 x 6 @ MAX lb
D1
Skull Crushers
3 x 12
D2
Barbell Bicep Curl
3 x 12
A
Clean Grip Snatch
3 x 3 @ MAX lb
B
Deadlift
5, 5, 5, MAX @ 65, 75, 85, 65 %
C1
Single Leg RDL
3 x 12 @ MAX lb
C2
Step-Ups
3 x 12 @ MAX lb
Circuit
D
RDL'S Bent Over Row Clean Grip Snatch Push Press Front Squat 3 sets x 6 reps each exercise
A
Clean Pull
3 x 3 @ MAX lb
B1
Standing Military Press
5, 5, 5, MAX @ 65, 75, 85, 65 lb
B2
Pull-Up
5, 5, 5, MAX @ MAX lb
C1
Chest-Supported DB Row
10 x 6 @ MAX lb
C2
Incline DB Bench Press
10 x 6 @ MAX lb
D1
Hammer Curl
3 x 12
D2
DB Lateral Raise
3 x 12
