Integrity Barbell Club
1 sessions per week
Must use App app to view and log training
Program Training
A1
Depth Plyo Push-Up
A2
Med Ball Chest Pass
B
Bench Press
3 x 3
C1
Bench Press
C2
DB Push Press
3 x 10
D1
cable chest fly
3 x 15
D2
DB Lateral Raise
3 x 15
E
Rolling Tricep extensions
3 x 12
A1
Pull-Up
3 x 10
A2
TRX W Deltoid Fly
3 x 10
B
Pendlay Row
3 x 6
C
Pullover
3 x 12
D
Rear Delt Flyes
3 x 15
E
Wide Grip Standing Barbell Curl
3 x 12
A1
Hang Clean High Pull
3 x 5
A2
Box Jump
3 x 3
B
Back Squat
4 x 3
C
Snatch Grip Deadlift
3 x 8
D
Split Squat
3 x 10
E1
Glute Bridge Hamstring Walkout
3 x 10
E2
Hanging Leg Raise
3 x 10
A1
Power Jerk
3 x 3
A2
Split Jerk
3 x 3
B
Overhead Press
3 x 5
C
Incline DB Bench Press
3 x 15
D1
machine chest press
3 x 15
D2
Barbell Upright Row
3 x 15
E
Tricep Pushdown
3 x 15
A
Pull-Up
3 x 5
B
Lat Pulldown
3 x 15
C
Seated Cable Row
3 x 15
D
single arm pull over
3 x 15
E
Hammer Curl
3 x 20
A1
Deficit Snatch Pull
3 x 5
A2
Broad Jump
3 x 3
B
Barbell Deadlift
3 x 5
C
Back Squat
3 x 8
D
Barbell Step Ups
3 x 10
E1
Leg Extension
3 x 15
E2
Med Ball Sit Up
3 x 15
