Excelsior
Are you ready to take your gym workouts to the next level? Welcome to Gym Rats 2.0 , the ultimate community for seasoned gym enthusiasts.
As your coach, I'm excited to invite you to join us and unlock the full potential of your training regimen.
Join Gym Rats Hub Today and Experience:
- Advanced training techniques and workout plans to help you break through plateaus and achieve your fitness goals.
- Exciting challenges and competitions to keep you motivated and engaged, pushing you to new levels of performance.
- Access to a supportive community of like-minded individuals who share your passion for fitness and are committed to helping each other succeed.
Elevate your gym experience with Gym Rats 2.0 . Join us today and unleash your full potential as a dedicated athlete
3 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat
4 x 8
B1
Bulgarian Split Squat
3 x 12
B2
SMITH MACHINE ROMANIAN DEADLIFT
3 x 12
B3
BENDED LEG CURL
3 x 12
Circuit
C
20-18-16-14-12-10-8-6-4-2 - PUSH UP - SIT UPS - AIR SQUAT
Conditioning
A
leg circuit #1
5 exercises | 4 sets each time with 1 min 30 sec rest. 12 Squat + RdL 12 Squat + Lunges forward 20 Side Step Up 20 Hip thrust 13 Small squats with 3 rebounds
B
CHEAT CURL W/ SLOW NEGATIVES
3 x 12
C1
DB HAMMER CURL TWIST
3 x 10
C2
Tricep Pushdown
3 x 12
C3
EZ Bar Lying Tricep Extension
3 x 8
D1
Seated Military Press
3 x 8
D2
Close Grip Push-Up
3 x MAX
A
Close Grip Bench Press
4 x 8
B1
DB Bench Pull-over
3 x 12
B2
DB Chest Fly
3 x 12
B3
Z-Press
3 x 12
C1
Chest-Supported DB Row
4 x 8
C2
Chin Up with Band
4 x MAX
D
Push Press + Push Jerk + Split Jerk
3 x 8
Conditioning
A
ARM CIRCUIT FX
2 ROUNDZ NO REST BETWEEN ROUNDS - 30s rest between one exercise and another 1 - 21's HAMMER CURL f 2a - EX BICEPS CURL TO MILITARY PRESS 2b - TRICEPS EXTENSIOSN 3 - DIAMOND PUSH UP
B
CHEAT CURL W/ SLOW NEGATIVES
3 x 12
C1
DB HAMMER CURL TWIST
3 x 10
C2
Tricep Pushdown
3 x 12
C3
EZ Bar Lying Tricep Extension
3 x 8
D1
Seated Military Press
3 x 8
D2
Close Grip Push-Up
3 x MAX
A
Barbell Deadlift
3 x 8
B1
PULLEY
3 x 12
B2
LAT MACHINE REVERSE GRIP
3 x 12
B3
LAT MACHINE
3 x 12
Conditioning
C
row leg Dead FRT
FOR TIME DO: 21 Row Calories 21 Power Cleans (135/95 lbs) 20m. DB Front Rack Walking Lunges (50/35 lbs) 15 Row Calories 15Power Cleans (135/95 lbs) 20 m DB Front Rack Walking Lunges (50/35 lbs) 9 Row Calories 9 Power Cleans (135/95 lbs) 20 m DB Front Rack Walking Lunges (50/35 lbs) Time cap is 10 minutes so you can also do this workout as an AMRAP/AMreps to see how far you can get 🤓
Join us today and let's sculpt your muscles, crush your goals, and dominate the gym like never before. Don't wait, let's roar together!
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When you join a team you’re getting more than programming, you’re joining an online community.
EXCELSIOR - GYM RATS 2.0
EXCELSIOR - GYM RATS 2.0
EXCELSIOR - GYM RATS 2.0
