Orion Strength
Functional Fitness, Personal Training, General Fitness, Field Sports, Bodybuilding, Strength & ConditioningWelcome to the next accumulation phase for Breaking Bod. This phase incorporates a method called 8-8-16. You’ll be doing tri sets (3 exercises back-to-back), and the reps for each exercise will be…you guessed it… 8, 8, and 16.
You’ll see the rest time between the exercises is only 10 seconds. This is just enough time to put down the weights, take a breath, and pick up the other weights - or it is the amount of time it takes to walk over to the equipment for the next movement. After all 3 exercises have been performed back-to-back, you’ll then rest 2 minutes (120 seconds) and then repeat for the next set. 5 sets in total for each tri-set.
After that, follow the same system for the “B” series.
Note that some exercises have pauses in certain positions. Watch the video on the main Team page if you need a refresher on how to use tempo, reps, and rest.
The week consists of 4 Primary workouts and 2 Conditioning workouts. Feel free to add in any aerobic cardio you’d like following the conditioning
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
5 x 8
A2
30 Degree Incline DB Bench Press - neutral grip
5 x 8
A3
Flat DB Fly - pronated
5 x 16
B1
Chin Up - neutral grip
5 x 8
B2
Chest-Supported DB Row
5 x 8
B3
DB Pullover - neutral grip
5 x 16
A1
Back Squat - heels elevated
5 x 8
A2
Alternating DB Lunge
5 x 8
A3
Backward Sled Drag
5 x 75
B1
Glute Ham Raise
5 x 8
B2
Dumbbell RDL
5 x 8
B3
Reverse Hyperextension
5 x 16
CONDITIONING
A
4 ROUNDS Airdyne/Assault Bike/Row/Ski Erg SPRINT Each round is 6 intervals of: 10 sec. ON 60 sec. OFF *rest 5 minutes between rounds Leaderboard instructions: record total calories
A1
60 degree DB Shoulder Press - pronated grip
5 x 8
A2
DB Face Pull
5 x 8
A3
Bent Over Rear Delt Fly
5 x 16
B1
Seated Telle Raise
4 x 10
B2
Seated DB Lateral Raise
4 x 10
B3
Seated L Lateral Raise
4 x 12
A1
60 Degree Incline DB Curl - supinating
5 x 8
A2
Zottman Curl
5 x 8
A3
DB Concentration Curl
5 x 16
B1
JM Press
5 x 8
B2
30 degree Incline DB Tricep Extension
5 x 8
B3
Bench Dips - weighted
5 x 16
CONDITIONING
A
4 ROUNDS Airdyne/Assault Bike/Row/Ski Erg SPRINT Each round is 6 intervals of: 10 sec. ON 60 sec. OFF *rest 5 minutes between rounds Leaderboard instructions: record total calories
REST DAY
A
