Home Full Body 5

A1

Notes:

Rack Chins

4 sets of 12/10/8/6 reps with a 2 second hold in peak contraction. Add load by strapping a backpack to yourself, or resting weight across lap. Partial Rest (2min)

  • 4 Sets

B1

Notes:

Sock Fly Eccentrics

3 sets of 3-5 reps. 5 second eccentric.

  • 3 Sets

Superset

B2

Notes:

Elevated Banded Pushup

3 sets of 6-8 reps. Partial Rest (2 min)

  • 3 Sets

C1

Notes:

Banded Leg Extension

3 sets of 6. Partial Rest (60s)

  • 3 Sets

D1

Notes:

Single Leg Hamstring Bridge

2 sets of 10. Minimal Rest (0s)

  • 2 Sets

Superset

D2

Notes:

Single Leg RDL

2 sets of 10 reps with a 2 second hold in stretch. Partial Rest (30s)

  • 2 Sets

E1

Notes:

Biceps Band Hammer Curl - Standing

3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

Superset

E2

Notes:

Banded Katana Extension

3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

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