This program is for you if you are ready to get STRONG. This program follows a four day training split. Each week contains 2 upper body focused days and 2 lower body focused days. Also included during the week are conditioning days! This program begins with building a solid foundation, preparing you to be your best, STRONGEST self! Time to get to work!!!
A1
DB Front Raise
3 x 10
A2
DB Lateral Raise
3 x 10
A3
Band Face Pull
3 x 10
B
Bench Press
5 x 8
C
Bent Over Row
5 x 10
D1
Incline DB Bench Press
4 x 10
D2
Chest-Supported DB Row
4 x 10
E1
Hammer Curl
3 x 15
E2
Tricep Pushdown
3 x 25
F
Treadmill Work
1 x 10:00
A1
Leg Extension
2 x 25
A2
Prone Machine Hamstring Curl
2 x 25
B
Back Squat
5 x 8
C
Romanian Deadlift
4 x 10
D1
DB Step Up
4 x 5
D2
Single Leg Glute Bridge
4 x 9
E
Leg Extension
4 x 15
F
Prone Machine Hamstring Curl
4 x 15
G
Treadmill Work
1 x 10:00
A
Barbell Bicep Curl
5 x 10
B1
Seated Incline DB Curls
4 x 10
B2
Close Grip Push-Up
4 x 15
C
Preacher Curl
5 x 12
D
Skull Crushers
5 x 12
E
DB Shrug
4 x 25
Strength and Conditioning Coach Certified (SCCC), Certified Strength and Conditioning Specialist(CSCS, RSCC) and Precision Nutrition Level 1 Coach (Pn1). He has trained athletes of varying developmental levels, mainly, the collegiate level and has trained athletes who are now playing at the professional level. When he is not coaching, you can find him hanging out with his dog, Bailey.
I have trained a variety of athletes, some who are now playing at the professional level. As your coach, I am providing you with a no BS program that I KNOW and have proven can work. I'm ready to help you become your STRONGEST self.
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