Christopher Arseneau
Bodybuilding, Multi-sport, Strength & Conditioning, Plyometrics, Functional Fitness, Speed6 sessions per week
Must use App app to view and log training
Team Training
A1
Back Extension
2 x 20
A2
TRX Y
2 x 10
A3
Alternating Split Squat Jump
2 x 0:20
A4
Wall Sit with Med Ball Rotation
2 x 20
B1
Trap Bar(Hex Bar) Deadlift
5 x 5
B2
Max Effort Vertical Jump
4 x 2
C1
Standing DB Press
3 x 15
C2
Bent Leg Hollow Rock
3 x 0:30
D
Wide Grip Lat Pulldown
5 x 5
E1
DB RDL
3 x 15
E2
KB Deadbug Bent to Straight
3 x 12
F
DB Farmer's Carry
@ 30
A1
1 Minute Push Up
1 x 1 @ 1:00
A2
Cable Face Pull
2 x 20
A3
Leg Extension
2 x 15
A4
Seated Leg Curl
2 x 15
B1
Barbell Hip Thrust
5 x 5
B2
Single Leg Hip Thrust Plyo
4 x 6
C1
Front Foot Elevated Reverse Lunge
3 x 12
C2
KB Plank Pull Through
3 x 12
D1
Half Kneeling SA Lat Pulldown
3 x 20
D2
Overhead Plank
3 x 0:15
E1
Barbell Bench Press
5 x 5
E2
Med Ball Chest Slam
4 x 3
E3
Kettlebell Split Stance Rotational Lift
4 x 20
F
KB Bottoms Up Carry
4 x 30
A1
Long Lever Hold
3 x 1 @ 0:30
A2
Body Saw Swiss Ball
3 x 10
A3
TRX Single Arm Eccentric Row
3 x 8
B1
Hatfield Squat
4 x 8
B2
Band Assisted Split Jumps
4 x 6
C1
Single Arm Hollow Body Press
3 x 16
C2
Reverse Crunch
3 x 15
D
Weighted Neutral Grip Pull Up
5 x 5
E1
DB Staggered Stance RDL
3 x 16
E2
Half Kneeling Medicine Ball Side Slam
3 x 10
F
KB Swing
4 x 25
A1
Swiss Ball Leg Curl Iso Holds
2 x 0:30
A2
Banded Face Pull to W
2 x 15
A3
KB Swing
20, 15
B1
Barbell RDL
5 x 8
B2
Broad Jump
4 x 3
C1
DB Single Arm Incline Row
3 x 15
C2
Star Pattern Band Pull Apart
3 x 12
C3
Weighted V-ups
3 x 15
D
Goblet Bulgarian Split Squat/Squat Combo
3 x 30
E1
Incline Bench Press
4 x 8
E2
Med Ball Chest Slam
4 x 4
E3
Overhead Plank
3 x 0:15
F
Single Arm DB Overhead Carry
@ 20
A
Walk
1 x 5:00
B
Pogo Jumps
2 x 0:10
C
Lateral Line Hops
2 x 0:10
D
Single Leg Lunge with Iso Hold
2 x 0:40
E
Sun Devils
4 x 200
F
Dips Assisted
3 x 12
G
EZ Bar Curl
3 x 15
H
Tricep Rope Pulldowns
3 x 15
I
Zottman Bicep Curls
3 x 12
A
Fast March
1 x 1 @ 0:05
B
A Skip
1 x 1 @ 0:05
C
High Knees
1 x 1 @ 0:05
D
Traveling Tuck Jumps
1 x 1 @ 0:05
E
Alternating Bounds
1 x 1 @ 0:05
F
Prime Times Small
1 x 1 @ 0:05
G
Pogo Jumps
1 x 1 @ 0:05
H
Primetime Runs
1 x 1 @ 0:05
I
Bent Knee Prime Times
1 x 1 @ 0:05
J
Split and Rip Acceleration
1 x 1 @ 0:05
K
Flying 30's
4 x 1 @ 30
Increased strength and energy
Verified Athlete"Loved the simplicity of the format and the idea that less is more...something I have felt I need to do more of. With that, I can already see me wanting to get heavier weights, med ball, etc. so I can continue to grow. Overall, loved it."
Increased strength
Verified Athlete"This program increased my strength, pushed my limits and helped me get back into some consistency."
Having a plan
Verified Athlete"This is the best decision I have made, I wish I would have done it sooner."
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Winter Wonderland
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