Pro Elite Strength and Conditioning
Bodybuilding, Strength & ConditioningFeatures
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Deadlift
5 x 5 @ 80 %
C
Pendlay Row
4 x 8 @ 60, 70, 80, 80 %
D
Lat Pull-Down - Cable
4 x 10 @ 60, 70, 80, 80 %
E
Seated Cable Row
4 x 12 @ 50, 60, 70, 70 %
F
HK Face Pull - Cable/Rope
4 x 15 @ 50, 60, 70, 70 %
G
Barbell Bicep Curl
4 x 8 @ 50, 60, 70, 80 %
H1
Alt. Hammer Curls - Dumbbell
3 x 10 @ 50, 60, 70 %
H2
Preacher Curls
3 x 10 @ 50, 60, 70 %
Omega Power Cool Down
I
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Bench Press
5 x 5 @ 80 %
C
Standing Military Press
4 x 8 @ 50, 60, 70, 80 %
D
Incline DB Bench Press (Reverse-grip)
4 x 10 @ 50, 60, 70, 80 %
E
Dips
3 x 12 @ 50, 60, 70 %
F
DB Lateral Raise
3 x 15 @ 50 %
G
Skull Crushers
4 x 8 @ 50, 60, 70, 80 %
H1
Tricep Rope Pulldowns
3 x 10 @ 50, 60, 70 lb
H2
Single Arm Overhead Tricep Extension
3 x 10 @ 50, 60, 70 %
Omega Power Cool Down
I
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Back Squat
5 x 5 @ 80 %
C
Hip Thrust
4 x 8 @ 50, 60, 70, 80 %
D
Romanian Deadlift
4 x 8 @ 50, 60, 70, 80 %
E
Bulgarian Split Squat
3 x 12 @ 50, 60, 70 %
F1
Leg Extension
3 x 15 @ 50, 60, 70 %
F2
Hamstring Curl
3 x 15 @ 50, 60, 70 %
G
Calf Raise
3 x 20 @ 70 %
Omega Power Cool Down
H
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Deadlift
5 x 5 @ 80 %
C
Pendlay Row
4 x 8 @ 60, 70, 80, 80 %
D
Lat Pull-Down - Cable
4 x 10 @ 60, 70, 80, 80 %
E
Seated Cable Row
4 x 12 @ 50, 60, 70, 70 %
F
HK Face Pull - Cable/Rope
4 x 15 @ 50, 60, 70, 70 %
G
Barbell Bicep Curl
4 x 8 @ 50, 60, 70, 80 %
H1
Alt. Hammer Curls - Dumbbell
3 x 10 @ 50, 60, 70 %
H2
Preacher Curls
3 x 10 @ 50, 60, 70 %
Omega Power Cool Down
I
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Bench Press
5 x 5 @ 80 %
C
Standing Military Press
4 x 8 @ 50, 60, 70, 80 %
D
Incline DB Bench Press (Reverse-grip)
4 x 10 @ 50, 60, 70, 80 %
E
Dips
3 x 12 @ 50, 60, 70 %
F
DB Lateral Raise
3 x 15 @ 50 %
G
Skull Crushers
4 x 8 @ 50, 60, 70, 80 %
H1
Tricep Rope Pulldowns
3 x 10 @ 50, 60, 70 lb
H2
Single Arm Overhead Tricep Extension
3 x 10 @ 50, 60, 70 %
Omega Power Cool Down
I
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
Prep
A
Omega Power Warm Up
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Back Squat
5 x 5 @ 80 %
C
Hip Thrust
4 x 8 @ 50, 60, 70, 80 %
D
Romanian Deadlift
4 x 8 @ 50, 60, 70, 80 %
E
Bulgarian Split Squat
3 x 12 @ 50, 60, 70 %
F1
Leg Extension
3 x 15 @ 50, 60, 70 %
F2
Hamstring Curl
3 x 15 @ 50, 60, 70 %
G
Calf Raise
3 x 20 @ 70 %
Omega Power Cool Down
H
1. Low Back Side Stretch - 2x10 2. Shoulder Dislocation - 2x10 3. Cat Cow Pose - 2x10 4. Half Pigeon Stretch - 2x1min 5. Lying Hamstring Stretch - 2x30sec 6. Quad Stretch - 2x30sec 7. Calf stretch - 2x30sec
