Agus Sangiorgio
General Fitness, WeightliftingWe are trying to grow in every aspect regarding weights strenght and power .
This program is not your regular girls workout only glutes ands abs .
We have an upper/lower split and 2 conditioning days
This is currently my parteners programing wich is updated constantly
For the lower body you´ll find a combination of strenght , power and hypertrophy development.For the upper we focus on some basic pushing , bodyweight movements like pull ups and gaining strenght and control through them .
Squeezed in between of some days you´ll see some olympic weightlifting..
Features6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Circuito Escapular / Hombro
MFR Dorsal , Pec x10 x3 Lying W presses with DB x10 Cuban Press x10 Side Plank + Lateral Raises x3
B
Pull-Up
1 x 10:00
C1
Hanging Knee Raise
3 x 10
C2
Seated Cable Row
3 x 6 LWP +5lb
C3
Machine Reverse Fly
3 x 10
D1
Roll Up Crunch
3 x 10 @ 6.61 kg
D2
Single Arm Farmer Walk
3 x 0:30
D3
DB Bicep Curls
3 x 12
Sprints
E
Sprints 8(sets)x 15s Run x 45 rest
A1
Jump Rope
3 x 0:30
A2
Burpee
3 x 5
A3
Sled Drag
3 x 50
B1
Clean
4 x 3
B2
Box Jump
4 x 4
C1
Front Squat
5 x 5 @ 70 %
C2
DB Jump Lunge
3 x 12
D1
Hip Thrust
3 x 8
D2
Calf Raise
3 x 10
D3
Sliders Leg Curl
3 x 10
A1
Weighted Halo
A2
Bottom Up KB Press
3 x 8
A3
4-Way Neck
A4
Medicine Ball Slam
B1
Chest-to-bar pull-up
3 x 5
B2
DB Push Press
3 x 5 @ 70 %
C1
MB Push-Up & Chest Pass
3 x 3
C2
DB Lateral Raise
3 x 6 LWP +2lb
D1
TRX Biceps
D2
TRX Tricep Extension
D3
TRX Row
A1
KB swings
3 x 0:30
A2
Double KB Clean & Jerk
3 x 0:30 @ 44.09 kg
A3
Push Press
3 x 0:30
A4
Goblet Squat
3 x 0:30
A5
KB Lunge
3 x 0:30
A6
Bent Over Row
3 x 0:30
A7
Farmers carry
3 x 0:30
A
Snatch
3 x 5
B1
Drop Jump
4 x 4
B2
Romanian Deadlift (RDL)
5 x 5 @ 70 %
C1
Bulgarian Split Squat
3 x 12
C2
Sumo Deadlift High Pull
3 x 8
C3
Reverse Nordics
3 x 10
A1
SOTs Press
3 x 5
A2
Bottom Up KB Press
3 x 8
A3
4-Way Neck
A4
Ab Wheel
B1
Seated Cable Row
3 x 8
B2
Ring Dips
3 x 5
C1
Pullover
3 x 10
C2
Cable Face Pulls
3 x 10
D1
DB Reverse Fly
3 x 10
D2
DB Front Raise
3 x 8
D3
45 Degree Incline DB Row
3 x 10
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