Strong Eleven
Bodybuildingthis is a Power building Aproach
thats is simple and can be performed easy by any begginer level or intermediate .
It requiers u to have at least 1 year of experience with weight training and to know some basic movements like Squat & Deadlift
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
2, 5, 5, 5, 5 @ 92, 80, 80, 80, 80 %
B
Snatch Grip Romanian Deadlift
4 x 8
C
Leg Extension
5 x 12
D
Lying Leg Curl
5 x 12
E
Spiderman Plank
4 x 1:00
A
Bench Press
1, 5, 5, 5, 5 @ 90, 80, 80, 80, 80 %
B
Lat Pulldown
C
Seated DB Press
4 x 12
D
t bar row
4 x 10
E1
Hammer Curl
3 x 12
E2
DB Tricep Extension
3 x 12
A
Sumo Deadlift
10 x 3 @ 60 %
B
Leg Press
4 x 10
C
Hack Squat
4 x 12
D
Single leg hip Thrusts holds
4 x 30
E
L-Sit
3 x 0:20
A
Shoulder Press
1, 5, 5, 5 @ 187.39, 165.35, 165.35, 165.35 kg
B
Close Grip Larsen Press
4 x 10
C
Cable Cross over
4 x 15
D
Cable Tricep Extensions
4 x 15
E
DB Lateral Raise
4 x 21
A
Back Extension
B
Toes to Bar
C
Barbell Bicep Curl
D
Cable Face pulls
