Preston Pavlica
This is a program's primary focus is improving full body strength and hypertrophy sprinkled in with some EMOM's to push you and challenge you with anaerobic capacity.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
2 x 8
A2
Payloff press walk outs
2 x 10
B1
isometric back extension
@ 0:20
B2
Single Leg Glute Bridge
3 x 20
C
belt squat
6, 6, 6, 15
D
Single Leg RDL
3 x 10
Leg Day cardio
E
4 rounds for time 25 meters front rack walking lunge (DB) 20 hanging strict leg raises 10 box jumps
F1
seated leg curl
3 x 10 @ _ , MAX, MAX lb
F2
Leg Extension
3 x 10 @ _ , MAX, MAX lb
A1
Dead Hang
2 x 1 @ 0:30
A2
Single Arm Farmer Walk
2 x 30
A3
Push-Up
2 x 15
B
Close Grip Bench Press
12, 10, 8, 6, 20
C1
Pull-Up
3 x MAX
C2
DB incline chest fly
3 x 12
D1
Push-Up
3 x MAX
D2
Skull Crushers
3 x 15
D3
Tricep Pushdown
3 x 15 @ MAX lb
Clean your Bike
E
10 Min EMOM 1.)At the top of every minute 5 DB hang cleans @ 35lbs into 2.)10 calories on the bike.
A1
Plank
A2
Side Plank
4 x 1:00
A3
Single Leg Glute Bridge
4 x 20
A4
Single Arm Farmer Walk
4 x 30
Circuit
B
Every 6 minutes for 5 sets= 30 minutes 10 hang cleans and press 95lbs 20 cal row 10 push press 95lbs 12 calorie assault bike Rest for the remaining time
C1
Front Plate Raise
3 x 15
C2
DB Lateral Raise
3 x 15
C3
Bent Over Rear Delt Fly
3 x 15
A1
Plank
A2
isometric back extension
3 x 10 @ 0:10
A3
cable face pull
3 x 20
B
1-Arm DB Row
4 x 20
C1
Seated Row
3 x 12
C2
DB Shrug
3 x 30
D1
Lat Pulldown
3 x 12
D2
Hammer Curl
3 x 20
E
seated incline curl
Medicine ball and row
F
10-8-6-4-2 reps/cals 1.) Med ball over the shoulder 2.) Calories on the rower For time
