Split squat 2×5 (warm up) 3 (80%) 3 (85%) 3 (90%)
Inverted Row 3×10
Single leg hamstring curl 3×6-10 each
Single arm seated press 2×5 (warm up) 3 (80%) 3 (85%) 3 (90%)
Dumbbell clean 3×6-8 each
Hip press 2×5 (warm up) 3 (80%) 3 (85%) 3 (90%)
Jumping pull up 3×6-10
Single arm cable press 3×6-8 each
Here’s the next week of workouts in this cycle for the Best Strength Program. Again, the main lift of every day is the focus of each workout. For the main lifts there are percentages you want to follow, and the first 2×5 sets should be an easy warm up before each of the main lifts. If you do not know what your maximum effort for the exercise is, do a weight that feels like a 8-9 out of 10 in difficulty. For the accessory lifts, try and do at least the same weight you did last week, but this week there is one more set! Remember to rest at least one day in between workouts (that’s the time your body is actually getting stronger). Good luck and be strong!
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April 18, 2017