EGSA
5/3/1 basic program, with a twist with exercises.. more advanced and powerful!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
GS Log Press
5, 5, MAX @ 65, 75, 85 %
A2
Pull-Up
5 x 8
B1
GS Narrow Grip Bench Press
3 x 8 @ 75 %
B2
Band Pull-Apart
3 x 25
C1
EZ Bar Curl
2 x 12
C2
EZ Bar Curl
2 x 12
C3
Seated Incline DB Curls
2 x 12
C4
DB Bicep Curls
2 x 12
C5
TRX Biceps Curl
2 x 12
C6
Calf Raise
3 x 60
A1
GS Hang Power Clean
5, 5, MAX @ 65, 75, 86 %
A2
1 1/4 Front Squat
3 x 2
B1
Russian KB Swing
5 x 20
B2
GS Hanging Leg Raise
5 x 20
A1
GS BB Bench Press
5, 5, MAX @ 65, 75, 85 %
A2
DB Shrug
5 x 10
B1
GS DB Incline Bench Press - 1
3 x 8
B2
Band Face Pull
3 x 20
C1
Roman Chair Leg Raises
2 x 18
C2
Janda Sit Up
2 x 12
C3
Banded Tricep Pushdown
2 x 12
C4
GS Narrow Grip Bench Press
2 x 12
C5
DB Tricep Extension
2 x 12
C6
EZ Bar Lying Tricep Extension
2 x 12
C7
Standing EZ
2 x 12
C8
KB Russian Twist
2 x 24
A
GS Hang Power Snatch
5, 5, MAX @ 65, 75, 85 %
B
GS Safety Bar Squat
5, 5, MAX @ 65, 75, 85 %
C1
Plyo Box squat with Kettlebell
3 x 20
C2
GS Hanging Leg Raise
3 x 20
Gregor Sobocan
Master of Sport in Kettlebell Lifting Master Kettlebell Lifting Coach GPP Coach of Slovenian Handball Nation team GPP Coach of Volleyball National Champions EGSA mastermind, online Coach and owner of Kettlebells Center
