Herrington Strength
BodybuildingEveryone want to be lean, muscular AND be as strong as they look. It's summer time and we want it all!
The exact stimulus required to build NEW muscle is required to maintain the same muscle when cutting bodyfat. Many trainers/programs try to make getting lean and muscular seem so complex. I'm going to walk you through a block of TRUE hypertrophy training, designed to build hard-dense muscle. We will combine it with simple conditioning that will have you ready for every summer pool party and beach vacation.
There's zero need for endless burpees and high rep Olympic movements.
We are going to build real strength, real muscle and say goodbye to our flab in the process. As a bonus: I'll give a macro breakdown and food list to every athlete to ensure they hit their goal!
6 sessions per week
Must use App app to view and log training
Team Training
A
Push-Up
4 x MAX
B
Barbell Incline Bench Press
4 x 8
C
Bench Press
3 x 12
D
Cable Lateral Raise
5 x 10
E
Close Grip Bench Press
2 x 10
F
Seated Military Press
1 x 12
G
Overhead Rope Extensions
3 x 20
H
DB Fly
4 x 20
I
Sprint
1 x 0:12
A
Seated Calf Raise
6 x 6
B
Lying Leg Curl
3 x 12
C
Back Squat
6 x 6
D
Leg Extension
2 x 25
E1
Reverse Lunges
3 x 30
E2
Romanian Deadlift
3 x 8
F
Hack Squat
1 x 12
G
Airdyne
1 x 0:15
A
DB Pullover
3 x 10
B
Chin-Up
3 x MAX
C
Deadlift
7, 10
D
Lat Pulldown
4 x 10
E
1-Arm DB Row
1 x 15
F
Reverse Pec Deck
5 x 15
G
Alternating DB Hammer Curl
4 x 12
H
Drag Curls
3 x 15
A
Walk
A
Bench Press
5 x 6
B
Incline DB Bench Press
7, 10
C
Cable Lateral Raise
3 x 15
D
Dead Stop Skull Crushers
3 x 15
E
DB Military Press
3 x 8
F
DB Arnold Press
4 x 12
G
Tricep Pushdown
6 x 7
H
Sprint
1 x 0:12
A
Lat Pulldown
3 x 12
B
Pendlay Row
4 x 7
C
Seated Cable Row
4 x 15
D
T-Bar Row
4 x 7
E
Barbell Bicep Curl
1 x 20
F
Preacher Curl
2 x 20
G
Rear Delt Flyes
2 x 50
When you join a team you’re getting more than programming, you’re joining an online community.
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