K.L.M Fitness
Bodybuilding, Strength & ConditioningThis is a 6 day split (2 on, 2 off, repeat) for 3 cycles through which will take 5 weeks to complete. Mechanical tension (hypertrophy) is the stimulus here. This program can be done at home with bands and dumbbells or taken to the gym but it's written with dumbbells only. Equipment required: dumbbells or KB's, bench, bands.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Swimmer Shoulder Mobility
1 x 30
B
Dynamic Bear Crawl w/ Sandbag Pull Thru (forward) A-Me
2 x 10
C
Flat Bench DB Chest Press
6, _ , _
D1
Pushup To Down Dog Toe Tap
D2
Dumbbell Lateral Raise (A-Me)
E
KB Seated Press
F
DB Skullcrushers
A
Bird Dog
1 x 20
B
Protraction Retraction Pushup
2 x 10
C
DB Upper Back Chest Supported Row
D1
Single Arm Banded Row
D2
Supported Single Arm Row
E
Bench Supported Rear Delt Fly
F
Standing DB Hammer Curl (A-Me)
A
Cat Camel
1 x 15
B
1/2 Kneel Ankle Rocks
C
Air Squat
1 x 10
D
Low Box Rear Foot Elev Split Squat LOW BOX
2 x 12
E
Hand Supported Single Leg RDL
F
Single Leg Squat To Box
2 x 12
G
Glute bridge with mini band (A-Me PP)
3 x 20
A
Swimmer Shoulder Mobility
1 x 30
B
Cat Camel
1 x 10
C
Chest Supported Y Raise (A-Me)
D
Low Incline Chest Press (A-Me)
E
Chest Supported Lateral Raise
F
Banded Tricep Pushdown
