Strongest at the Beach
Christy Senay
Powerlifting, Strongman, BodybuildingWant to be strong and jacked for summer? Then training starts now!
This is a strength training program built around overhead press, deadlift, bench, and squat while the accessories are designed to help develop strength and build quality muscle in all the right places.
This 8 week program includes 4 strength training days per week and an extra conditioning and “mirror muscle” day to help you build huge arm and a gnarly V taper, perfect to show off on vacation.
Training Calendar:
- Day 1: Overhead Press + shoulder accessories
- Day 2: Deadlift + back accessories
- Day 3: “Mirror Muscle” day w/ conditioning
- Day 4: Bench Press + chest + accessories
- Day 5: Squat + leg accessories
Prep
A
LSN Press Warmup Circuit
Overhead Warm-Up (or sub for any specific warm up that works for you) 1x60s Banded lat stretch per arm (choose between kneeling and stretching forward or standing w/ arm going behind head..or both!) 1x10 Shoulder swimmers (forward & back = 1) 1x20 Tricep banded Pushdowns
B
Barbell Overhead Press
5, 5, 5, MAX @ 72 %
C
Close Grip Bench Press
3 x 10
D
Incline DB Press˙
3 x 12
E1
JM Press
15, 12, 10
E2
Lateral Raises
3 x MAX
F
Reverse Flys
2 x 20
G
Dips
1 x MAX
Conditioning
A
LSN Deadlift Warm Up
60s Deadbug 60s Side Plank- 30s per side 60s Bird Dog (hold out 10s alternating) 15 Straight Arm Lat Pulldowns x1
B
Conventional Deadlift
4 x 5 @ 72 %
C
Deficit Paused Deadlift
3 x 6
D
Pull-ups˙
3 x MAX
E
Dead Stop DB Row
3 x 12
F
Seated Incline DB Curl
10, 10, MAX
G1
Wrist Curls
2 x 20
G2
Wrist Extension
2 x 20
A
Sled Push
1 x 4:00
B1
Overhead Barbell Tricep Extension
3 x 12
B2
Hammer Curl
3 x 12
C1
Tricep Pushdowns
3 x 15
C2
Cable Bicep Curls
3 x 15
D
DB 6 Ways
2 x 6
E
Hanging leg raise
3 x MAX
Prep
A
LSN Bench Primer/Warmup
Primer/Warm Up Please do any mobility you need to do to make you "feel good" before you go onto these primers 2x20: Cable Chest Row Tricep Extension Incline Pushup
B
Bench Press
5, 5, 5, MAX @ 72 %
C
Spoto Press
3 x 10
D
Incline DB Chest Fly
3 x 12
E
Rolling Tricep Extensions
15, 12, 10
F
Facepull Complex
3 x 40
G
Hand Release Push-up
3 x 20
Prep
A
LSN Squat Warm Up
1x10 Hip Airplanes w/ 5-10s hold at top 1x McGill Sit Up 2x5 per side copenhagen plank
B
Back Squat
4 x 5 @ 72 %
C
Box Front Squat
3 x 6
D
DB RDL
12, 12, MAX
E
Hack Squat
3 x 10
F
Bulgarian Split Squat
3 x 8
Christy Senay
Christy is an Elite powerlifter, competitive strong woman, and strength coach with a decade of experience in the fitness industry
Gary Piotroski
Gary is a professional strongman and former bodybuilder with 20+ years of experience in the weight room. He is the brain and muscle behind LSN programming.
Taylor Torres
Nutrition & Program Dialed In
Verified Athlete"I just thought it was so crazy because people at my gym keep asking what I’ve done different the past 3-4 months to make such a drastic change and get this physique and I’m like MY PROGRAM!!!"
