Chris Sergison
Bodybuilding, Strength & Conditioning, General FitnessBACK ALLEY. Welcome!
We are pulling a lot this cycle if you couldn't figure that out! I want that back so big you take up the space between buildings. Everyone runs from you in the back alley and the only thing we dealing is gainz. You own this city. This program will be going for 4 weeks with 6 sessions a week. LETS GET IT!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Prone Hamstring Curl
3 x 15
A2
Sideplank with Hip Abduction
3 x 15
A3
Iso Banded Hip Squat
3 x 15
B
Back Squat
3, 3, 3, MAX
C1
Bulgarian Split Squat
4 x 10
C2
Cossack Squat
4 x 8
D1
Weighted Chin Ups
4 x 10
D2
Upright Row Barbell
4 x 15
E
Triple Extension Calf Raises
3 x 15
A1
Banded Tricep Pushdown
3 x 20
A2
Pillar Hold with Alternating Reach
3 x 5
A3
Arm Circles
3 x 20
A4
Arm Hugs
3 x 10
A5
DB Shrug
3 x 20
B
Bench Press
5 x 5
C
Kroc Rows
8, 10, MAX
D1
Incline Bench Pin Press
4 x 8
D2
DB Pullover
4 x 12
E1
Kaz Press
4 x 8
E2
Body Saw on Swiss Ball
4 x 20
A1
Light Jog
3 x 10
A2
Side Shuffling
3 x 10
A3
A-Skip
3 x 10
A4
Cherry Picker Skips
3 x 10
A5
Lateral Skip
3 x 10
A6
Jam Squat
3 x 5 @ 10 lb
B
Standing Power Throw
5 x 3
C
Box Jump Over
5 x 3
D
Bear Hug Banded March
8 x 1:00
A1
Banded Good Mornings
3 x 20
A2
Inverted Row
3 x 10
A3
Straight Arm Pulldown
3 x 20
B
Axle Deadlift
3 x 5 @ _ , _ , MAX lb
C1
Landmine T Bar Row
4 x 10
C2
Single Leg Hip Thrust
4 x 10
D1
Barbell Hyper Extensions
4 x 15
D2
Birddog Rows
4 x 10
D3
Swissball Seal Kicks
4 x 20
D4
Reverse Hyper
4 x 20
A1
Banded Face Pulls with External Rotation
3 x 15
A2
Banded Ys
3 x 10
A3
Plank to Pike Toe Touches
3 x 10
A4
Reverse Wall Walk into Pushup
3 x 2
B
Multigrip Overhead Press
4 x 3
C
Hammer Hold
1 x 45 @ MAX
D1
Seated Military Press
4 x 6
D2
Barbell Seal Rows
4 x 8
E1
Dip
3 x MAX @ 25 lb
E2
Bench Supported Rear Delt Raises
3 x 20
E3
Leaning Lateral Single Arm Raise
3 x 20
A1
4-Way Dead Bug
3 x 1:00
A2
Leg Raise with Hip Lift
3 x 20
A3
High Knees In Place
3 x 20
A4
Banded Pushups
3 x 10
A5
Banded Rows
3 x 10
B
Zercher Weighted Carry
3 x 30
C
Explosive Sled Rows
4 x 5
D1
Towel Pull-Up
4 x 5
D2
Zercher Good Morning
4 x 10
D3
Lat Pulldown
4 x 12
E1
Barbell Shrug
3 x 8
E2
Plank with Hip Extension
3 x 20
