GRINDTIME GET STRONG & LEAN
Grindtime Strength
Bodybuilding, Strength & Conditioning, Powerlifting, Mobility, Functional Training, Custom Programming, General FitnessThis program is for the individual who wants to focus on strength training while building muscle!
This program is simple and effective. I have taken my athletes from barely squatting 200lbs to 300lbs following this program.
This program will run for about 1 hour from warm up to cool down.
Prep
A
Warm up
Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 10 back squats 10 good mornings 10 barbell lunges 30 sec hollow hold
B
Back Squat
8, 8, 8, MAX
C
DB RDL
8, 8, 8, MAX
D
KB hip thrust
4 x 12
E
knee tucks with hands on side
Recovery
F
Cool down
Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.
Prep
A
Warm up
Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 6 bench dips 10 scap pulls 10 hands elevated push ups 30 sec hollow plank on elbows
B
DB Bench Press
8, 8, 8, MAX
C
Lat Pulldown
8, 8, 8, MAX
D1
DB Bicep Curls
10, 10, 10, MAX
D2
DB Lateral Raise
10, 10, 10, MAX
Recovery
E
Cool down
Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.
Prep
A
Warm up
Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 5 inchworms 7 jefferson curls - empty bar 10 sumo deadlifts 20 glute bridges 10 body weight lunges
B
Sumo Deadlift
8, 8, 8, MAX
C
DB Lunges
D
Goblet Squat
12, 12, 12, MAX
E
db weighted sit up
Recovery
F
Cool down
Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.
Prep
A
warm up
Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 6 bench dips 10 scap pulls 10 hands elevated push ups 30 sec plank
B
Seated DB Shoulder Press
8, 8, 8, MAX
C
1-Arm DB Row
8, 8, 8, MAX
D1
Tricep Pushdown
12, 12, 12, MAX
D2
Rear Delt Flyes
15, 15, 15, MAX
Recovery
E
Cool down
Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.
With all of my years of training I have learned that simplicity is the best, especially when your goals are to get strong and build muscle.
Get GRINDTIME GET STRONG & LEAN
Lyssette Latorre
Strength athlete
Verified Athlete"I started with a 200lb squat and deadlift and from following the program I know squat and deadlift over 300lbs"