My personal Strength training program that got me as strong as I am today.
FeaturesA
Power Clean
3 x 5 @ 70 %
B
Shoulder Press
3 x 12 @ 70 %
C
Jerk
3 x 5 @ 70 %
D
Weighted Strict Pullup
3 x 8
E
Back Extension
3 x 10
F
1-Arm DB Row
3 x 12
A
Back Squat
3 x 12 @ 70 %
B
Bench Press
3 x 12 @ 70 %
C
Deadlift
3 x 8 @ 70 %
D
Incline DB Bench Press
3 x 12
E
Glute-Ham Raise
3 x 10
F
GHD Sit-Up
3 x 12
G
Split Stance Overhead Tricep Extension
3 x 12
A
Power Clean
3 x 5 @ 65 %
B
Shoulder Press
3 x 12 @ 65 %
C
Jerk
3 x 5 @ 65 %
D
Weighted Strict Pullup
3 x 8
E
Back Extension
3 x 10
F
1-Arm DB Row
3 x 12
A
Back Squat
3 x 12 @ 65 %
B
Bench Press
3 x 12 @ 65 %
C
Deadlift
3 x 8 @ 65 %
D
Incline DB Bench Press
3 x 12
E
Glute-Ham Raise
3 x 10
F
GHD Sit-Up
3 x 12
G
Split Stance Overhead Tricep Extension
3 x 12