Ben Barker Fitness
3 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat
3 x 5 @ 70, 75, 80 %
B1
Bench Press
3 x 5 @ 70, 75, 80 %
B2
DB Walking Lunges
3 x 16
Circuit
C
12 minute AMRAP: 5 Pull-Ups 10 Push Press 15 Sit-Ups 20 Russian KBS AMRAP = as many reps as possible, so as many rounds of those 4 exercises as you can do in 12 minutes!
D1
DB Incline Biceps Curl
12, MAX
D2
DB Incline Skull Crusher
12, MAX
D3
Bent Lateral Raise
2 x 12
A
Deadlift
3 x 3 @ 70, 75, 80 lb
B1
Bent Row (Reverse Grip)
3 x 8
B2
Heel Elevated Goblet Squats
3 x 12
Circuit
C
4 Rounds for time: 12 DB Thrusters 12 DB Step Ups 12 Decline Push-Ups 12 V-Ups
D1
Chin Ups
8, MAX
D2
Triceps Dips
12, MAX
D3
DB Hamstring Curl
15, MAX
A1
Front Squat
3 x 12
A2
DB Bent Row
3 x 12
B1
Good Morning
2 x 12
B2
Lu Raises (Lateral Raise+)
2 x 12
C1
DB Bulgarian Split Squat
3 x 8
C2
Single Leg DB RDL
3 x 8
C3
DB Hammer Curls
3 x 12
D1
Triceps Push-Downs
3 x 15
D2
Bent Lateral Raise
3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Max Results, Minimum Days (3d/wk)
Max Results, Minimum Days (3d/wk)
Max Results, Minimum Days (3d/wk)
