Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, General Fitness, Bodybuilding, Field SportsWelcome to the next Accumulation phase for Breaking Bod. This phase incorporates Agonist Supersets and Drop Sets.
In the A and B series, you’ll have a superset of back-to-back exercises that hit the same muscle group. PLUS, the second exercise also has a drop set. This allows two opportunities to extend the set and induce even more fatigue.
After all, a muscle that is RECRUITED but not FATIGUED has not been trained.
A reminder on Drop Sets:
After the 7-9 reps, you’ll put that weight down and pick up a slightly lighter one, and try to get another 7-9 reps.
Yes, the lactic acid will be massive. But it might help to know that the more lactic acid you induce, the greater the Grown Hormone response will be. And the more GH you release, the more shredded-er you will get.
Have fun, stay hungry, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 7
B
DB Fly
4 x 9
C
Chin-Up
4 x 7
D
Bent Over DB Row
4 x 9
E
Clapping Push-Up
4 x 10
F
Rope Sled Pull
4 x 50
A
Back Squat
4 x 7
B
DB Hack Squat
4 x 9
C
Good Morning
4 x 7
D
Back Extension - Horizontal
4 x 9
E
Prowler Push
4 x 50
F
Dead Ball Shouldering
4 x 12
CONDITIONING
A
12 Minutes: 60 seconds - Lateral Bear Crawl Pallof Press (w/ band) - 5 each side 10 Tabletop Lifts
AEROBIC WORK
B
20-25 minutes cardio of choice Keep heart rate between 140-150 BPM
A
Push Press
4 x 7
B
DB Shoulder Press - neutral grip
4 x 9
C
Barbell Face Pull
4 x 7
D
60 degree Incline Lateral Raise - prone
4 x 9
E
Seated Overhead DB Extension
4 x 10
F
Zottman Curl
4 x 10
A
Deadlift
4 x 7
B
DB Leg Curl
4 x 9
C
Alternating Barbell Lunge - on back
4 x 7
D
DB Leg Extension
4 x 9
E
Forward Sled Drag
4 x 50
F
Seated Calf Raise
4 x 12
CONDITIONING
A
9 Minute AMRAP: 30 seconds Handstand Hold/Walk KB Front Rack Carry - 30m each side Leaderboard instructions: record weight used, and post rounds on Team Feed
AEROBIC WORK
B
20-25 minutes cardio of choice Keep heart rate between 140-150 BPM
REST DAY
A
