Functional Body building
PARADOX performance
Bodybuilding, Functional Fitness, Functional TrainingIntroducing Our Transformational Online Training Program: Unlock Your Athletic Potential! Are you ready to take your fitness journey to the next level and achieve results that will leave you amazed? Welcome to our comprehensive and highly effective 12 Weeks Functional Bodybuilding Program. We've designed this program to help individuals, just like you, realize their full athletic potential and transform their bodies in ways they never thought possible. Here's why you should make the smart choice and invest in this program: 1. Tailored for All Fitness Levels: 2. Proven Results: 3. Expert Guidance: 4. Comprehensive Approach: 5. Flexibility and Convenience: 6. Emphasis on Recovery: 7. Guaranteed Transformation: Don't wait any longer to take charge of your fitness journey. The 12 Weeks Functional Bodybuilding Program is your key to unlocking your athletic potential and experiencing a life-changing transformation. Join our community of dedicated individuals who are already achieving incredible results. Make the investment in yourself and embark on this transformative journey today. Your future self will thank you for it.
A
Bench Press
4 x 12
B
Incline DB Bench Press
4 x 12
C
DB Chest Fly
3 x 15
D
Close Grip Bench Press
3 x 15
E
DB Tricep Extension
3 x 12
F1
Push Press
5 x 5
F2
DB Shoulder Press
5 x 15
Conditioning
G
around the clock
AMRAP 20 Minutes 20 calories bike ( 16 calories echo bike/ 40 bike erg) 15 Dumbbell push press (use a weight that will let you perform 15 reps each set) 10 ring dips ( parareldip bar , bench dips)
A
Back Squat
15, 12, 10, 10, 10
B1
Front Squat
5 x 12
B2
Reverse Lunges
5 x 12
C
Deadlift
15, 15, 12, 12, 12
D
Squat Clean
4 x 3 @ 70 %
Conditioning
E
go for it
AMRAP 15 minutes 15 calories bike 25 wall balls 10 toes to bar 5 deadlift moderate heavy weight
A
Pull-Up
10 x 1:00
B
Barbell Rows
15, 15, 12, 12, 12
C1
1-Arm DB Row
5 x 12
C2
Hammer Curl
4 x 15
D1
Lat Pulldown
3 x 15
D2
Barbell Bicep Curl
3 x 15
E
Straight Arm Pulldown
3 x 15
Conditioning
F
its light weight
5 rounds for time 20 calories row 20 box jumps 20 dumbbell snatches moderate heavy weight 20 burpees box jumps over 20 calories ski
Conditioning
A
ABS
10 rounds 10 GHD sit ups 10 weighted crunches 10 reverse crunches
B
Calf Raise
3 x 20
C
Calf Raise Series
3 x 10
Conditioning
A
option A EMOM 45 minutes functional BD
minute 1: 10 calories ski minute 2: 10 toes to bar minute 3: 10 calories row + max sand bag bear hug squat minute 4: 10 push ups + 10 strict chin ups minute 5: rest
Conditioning
B
1km Row
Perform 4x 1000m Row. rest 1:1 between rounds
Conditioning
A
Functional Bodybuilding HIIT
AMRAP 5 minutes X 3 rounds 2 minute of rest between In a 5 minute window 10 dumbbell bench press 10 dumbbell deadlift 10 chin ups 10 ring dips 15 calories in the echo bike Alternative use barbell pull ups/assisted pull ups or Lat pulldown replacing chin ups Bench dips / push ups or bar dip do replace ring dips 20 with assault bike / 25 bike erg
Conditioning
B
ARMS CIRCUIT#1
AMRAP 10 MINUTES 10 BICEP CURLS BARBELL 10 SKULL CRUSHER 10 HAMMER CURL 10 CLOSE GRIP BENCH PRESS 10 REVERSE GRIP CURL
A
Swimming
1 x 20:00
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