WELCOME TO THE SHOW! This program was made for you!!! YEAH YOU! Simple Made Sexy is the perfect program for someone wanting to get stronger, get into better shape, and put on serious muscle! This is a 3 day per week program that was carefully drawn out to make sure when you finish this 12 weeks, you come out HEALTHIER and STRONGER! This isn't your average program that bores you to death with the same old stuff. We keep to the basics, but we make sure to keep components in that make you have to challenge yourself EVERY session and have you leaving the gym with a sense of pride! No gimics. No short cuts. If you follow this program, I can guarentee you will see results. Whether you are looking to get the strongest you have ever been, add serious muscle mass, or just get back into training, this program is for you!
A1
Isometric Lunge Hold
2 x 00:20
A2
Supine SL Glute Bridge Iso
2 x 00:20
A3
Isometric Push Up
2 x 20
A4
Pull Up Iso Hold
2 x 20
B
Back Squat
5 x 5 @ 65 %
C1
Bench Press
4 x 8 @ 60 %
C2
Rear Delt Flyes
4 x 10
D
DB Walking Lunge
3 x 8
E
1-Arm DB Row
3 x 10
F1
DB Lateral Raise
3 x 10
F2
DB Bicep Curls
3 x 10
F3
Diamond Push-Up
3 x MAX
G
Hanging Knee Raise
3 x 10
A1
Isometric Lunge Hold
2 x 00:20
A2
Supine SL Glute Bridge Iso
2 x 00:20
A3
Isometric Push Up
2 x 20
A4
Pull Up Iso Hold
2 x 20
B
Deadlift
5 x 5 @ 65 %
C
RDL
3 x 8
D1
Overhead Press
8, 8, 6, 6
D2
Pull-Up
4 x 8
E
Incline DB Bench Press
10, 10, MAX
F1
DB Shrug
3 x 10
F2
Standing DB Upright Row
3 x 10
G1
Alternating DB Hammer Curl
3 x 10
G2
Skull Crushers
3 x 10
A1
Isometric Lunge Hold
2 x 00:20
A2
Supine SL Glute Bridge Iso
2 x 00:20
A3
Isometric Push Up
2 x 20
A4
Pull Up Iso Hold
2 x 20
B
Pause Back Squat
4 x 5 @ 55 %
C1
Close Grip Incline Bench Press
8, 8, 6, 6
C2
DB Incline Row
4 x 10
D1
DB Lateral Raise
3 x 10
D2
DB Front Raise
3 x 10
D3
DB Reverse Fly
3 x 10
D4
DB Shoulder Press
3 x 10
E1
Skull Crusher
3 x 10
E2
Barbell Bicep Curl
3 x 10
F1
Glute-Ham Raise
3 x 8
F2
GHD Sit-Up
3 x 10
Duncan has over 10 years of powerlifting experience and holds multiple world records in the raw and equipped division. Duncan works as a strength and conditioning coach and has had the opportunity to work with athletes at the youth, high school, collegiate and professional level. He prides himself in coaching the athlete to their individual needs and sees the potential in everyone he encounters.
Simple Made Sexy is exactly how it sounds. Just follow along and you'll see why by just following a simple outline, you'll see results that are nothing short of sexy!!
Get 12 Week Powerlifting Program: Simple Made Sexy