Blackout the Limit
Law Enforcement, Tactical / Military, Functional Fitness, BodybuildingFeatures
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 8
B
Bulgarian Split Squat
4 x 10
C1
Leg Extension
4 x 15
C2
Lying Leg Curl
4 x 15
D1
Calf Raise
2 x 30
D2
Banded Tibialis Raise
2 x 30
D3
Sit-up
A
Bench Press
4 x 8
B
Dip
4 x 12
C
Incline DB Bench Press
4 x 15
D1
DB Fly
3 x 15
D2
Tricep Pushdown
3 x 15
E1
DB Floor Press
3 x 20
E2
DB Lateral Raise
3 x 20
A
Weighted Strict Pullup
4 x 8
B
Seated Cable Row
4 x 12
C
Incline DB Seal Row
4 x 15
D1
Alternating DB Hammer Curl
3 x 15
D2
Band Face Pull
3 x 15
E1
Bent Over Rear Delt Fly
3 x 15
E2
Plate Pinch Grip Hold
Circuit
A
Recovery Day 45-60 Min Run/Row/Bike/Ski
A
Barbell Deadlift
4 x 8
B
Front Foot Elevated Backward Barbell Lunges
4 x 16
C1
DB Step Up
4 x 10
C2
Single Leg Hip Thrust
4 x 10
D
Lying Leg Curl
3 x 15
E1
Lying Hip Abduction
2 x 20
E2
Hanging Knee Raise
A
Strict Press
4 x 8
B
DB Push Press
4 x 20
C1
Barbell Upright Row
4 x 15
C2
DB Lateral Raise
4 x 12
D1
Cable Lateral Raise
3 x 15
D2
DB Overhead Tricep Extension
3 x 15
D3
DB Bicep Curls
3 x 15
E1
Neck Work
2 x 20
E2
Dead Hang
Jeden Tag ein bisschen besser und du wirst deine Ziele erreichen.
Get Tactical Hypertrophie
