Strong Arm
Primal Strength
Bodybuilding, General FitnessIf you want to be mistaken for a savage jacked animal then you’ve come to the right place. Strong Arm is a hypertrophy program that isn’t for the fainthearted. Skinny jeans will no longer be your cut of choice with the ham hocks you’ll be packing in them trousers. Walking through doorways sideways will be the new norm with your meaty gorilla back, and your guns will have the masses flocking to you on your next beach holiday. Welcome to operation Strong Arm where there is one goal... pack on slabs of lean muscle.
A
Military Press - Seated
7, 5, 3, 3, 3, MAX
B
Dip - Parallel Bar
3 x 10
C
Dumbbell Bench Press - Slight Incline
10, 10, 10, MAX
D1
Lateral Raise - Chest Supported
3 x 12
D2
Rolling Dumbbell Triceps Extension
3 x 15
D3
Pushup - Wide Grip Kneeling Clapping
3 x MAX
A
Pullup
3 x 8
B
Pulldown - Half Kneeling Unilateral
10, 8, 6, 8, MAX
C
Single Arm DB Bent Over Row - Contralateral
12, 10, 8, 8
D
Chest Supported Row - Wide Grip
4 x 10
E1
Biceps Curl - Dumbbell Spider
4 x 12
E2
Biceps Curl - Incline Supine
4 x 10
E3
Biceps Curl - Zottman
4 x MAX
A
Seated Leg Curl
4 x 12
B
FFE Bulgarian Split Squat
4 x 8
C
Hip Thrust - Barbell
15, 12, 10, 12, MAX
D
V-Squat
10, 10, 10, 10, MAX
E
Calf Raise - Standing
4 x 25
A
Cardio
1 x 45:00
B1
Decline Reverse Crunch
4 x 10
B2
Side Bend
4 x 12
B3
Side Plank - Adductor Leg Drive
4 x 30
A1
Cable Pec Press Around
8, 8, 8, 8, MAX
A2
Pushup - Depth
4 x 10
B
Bench Press
6 x 3
C
Shoulder Press Machine
4 x 12
D1
Front Raise - Dumbbell Incline
8, 8, 8, MAX
D2
Lateral Raise - Dumbbell
8, 8, 8, MAX
E
Triceps Pushdown - Unilateral Side
4 x 12
A
Chin Up
4 x 3
B
Chest Supported Row - Mid Grip
15, 10, 8, 10, MAX
C
Seated Cable Row - Unilateral
10, 8, 6, 6, MAX, MAX
D1
Biceps Curl - Incline Hammer
8, 8, 8, MAX
D2
Rear Delt Fly - Chest Supported
3 x 20
E
Shrug - Cable
15, 12, 10, 10
A
Leg Extension
8, 8, 8, 8, MAX
B
Leg Press - Bilateral
12, 12, 12, 12, 12, MAX
C
Romanian Deadlift - Barbell
6, 6, 6, MAX
D
SSB Split Squat - Front Foot Elevated Support
3 x 15
E
Sissy Squat
4 x MAX
Matthew Lakis
My mission is to empower my athletes and assist them in unlocking their athletic potential. Implementing the methodologies learned over the years I aim to optimize performance and abilities of athletes and general population clients.
When you join a team you’re getting more than programming, you’re joining an online community.
Strong Arm
Strong Arm
Strong Arm
