DEUCE Gym
Strength & Conditioning, BodybuildingFeatures
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
UPPER BODY WARM UP
2x 10 Plank 2 Downward Dogs 10 Cuban Press 10 Banded External/Internal Rotations (ea)(40 reps total) 15 Banded Pull Aparts :15 Bent Arm Pec Stretch (ea) :20 Bar Hang
B
BARBELL BENCH PRESS
5 x 3
C
1 1/4 INCLINE DB BENCH PRESS
4 x 8
D1
SEATED DB LATERAL RAISE
4 x 10
D2
LAYING DB FLYS
4 x 12
D3
Plate Bus Drivers
4 x 0:15
E
BANDED ISO TRICEP EXT. 2 REPS
3 x 0:15 @ 15
Conditioning
A
LOWER BODY WARM UP
2x :60 Glute Bridge Hold 8 Cossack Lunges (ea) 10 Alternating World's Greatest Stretch 12 Banded Clam Shell Openers 20 Hamstring Scoops
B
Barbell Back Squat
5 x 3
C
HEEL ELEVATED 1 1/4 GOBLET SQUATS
4 x 8
D1
Barbell Reverse Lunges
4 x 8
D2
BANDED CLAM SHELLS
4 x 12
D3
BARBELL CALF RAISES
4 x 15
E
V-Ups
1 x 100
Conditioning
A
UPPER BODY WARM UP
2x 10 Plank 2 Downward Dogs 10 Cuban Press 10 Banded External/Internal Rotations (ea)(40 reps total) 15 Banded Pull Aparts :15 Bent Arm Pec Stretch (ea) :20 Bar Hang
B
UH BARBELL BENT OVER ROW
5 x 8
C1
Chin Over the Bar Hold
4 x 0:20
C2
WIDE GRIP INVERTED ROW
4 x 12
D1
Barbell Bicep Curl
3 x 10
D2
SA BANDED LAT PULLDOWN
3 x 10
D3
SEATED DB REVERSE FLYS
3 x 12
E
BANDED STRAIGHT ARM LAT PULLDOWN
1 x 100
Conditioning
A
LOWER BODY WARM UP
2x :60 Glute Bridge Hold 8 Cossack Lunges (ea) 10 Alternating World's Greatest Stretch 12 Banded Clam Shell Openers 20 Hamstring Scoops
B
BARBELL DEADLIFT
5 x 3
C
TOES ELEVATED DB RDL
4 x 8
D1
FFE DB SPLIT SQUATS
4 x 8
D2
PRONE BANDED HAMSTRING CURLS W/ HOLD
4 x 12
D3
BANDED ALTERNATING DEADBUG
4 x 16
E
EXTENDED PLANK HOLD
3 x 0:30
DEATH BY :60 (REST 3:00 B/W SETS)
A
3 ROUNDS: :60 CLOSE GRIP PUSH UPS :60 PLYO SPLIT SQUATS :60 ALTERNATING DB BICEP CURLS :60 FLUTTER KICKS :60 WALL SIT *REST AS NEEDED DURING SETS
B1
BUTTERFLY CRUNCH
3 x 15
B2
SIDE CRUNCH
3 x 20
B3
ALTERNATING V UPS
3 x 20
C1
Banded Bicep Curls To Failure
3 x MAX
C2
BANDED OH TRICEP EXTENSIONS
3 x 15
D
Bear Position Shoulder Taps
3 x 0:30
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Bodybuilding 202
Bodybuilding 202
Bodybuilding 202
