Strength Effect
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5, 3, 2, 1, 1, 1, 5, 5, 5 @ 50, 60, 70, 80, 85, 90, 70, 70, 70 %
B
Tuck Jump
4 x 5
C1
Bench Press
6 x 5 @ 55, 65, 75, 75, 75, 75 %
C2
Cable Facepull
6 x 10
D1
1-Arm DB Row
3 x 12
D2
Hip-Bridge on Bench
3 x 20
D3
Sa Overhead Tricep Extension
3 x 12
Circuit
E
biceps ,calfs, hammy curls, face pulls
A
Kettlebell Swings (2 handed)
4 x 15
B1
Walking Lunges
3 x 10
B2
Push Ups
3 x 20
C1
Pull-Up
3 x 10
C2
Hamstring Curl on Ball
3 x 20
D1
Cable Chop
2 x 20
D2
Sit-up
2 x MAX
D3
Hammer Curl
3 x 15
A
Tuck Jump
4 x 5
B
Bench Press
5, 3, 2, 1, 1, 1, 5, 5, 5 @ 50, 60, 70, 80, 85, 90, 70, 70, 70 %
C1
Conventional Deadlift
6 x 5 @ 55, 65, 75, 75, 75, 75 %
C2
Cable Facepull
6 x 10
D1
1-Arm DB Row
3 x 12
D2
Hip-Bridge on Bench
3 x 20
D3
Sa Overhead Tricep Extension
3 x 12
Circuit
E
biceps ,calfs, hammy curls, face pulls
