Day 3

A1

Notes:

Squat Isometrics

4 sets of 20 seconds.

  • 4 Sets

Superset

A2

Notes:

Home Hack Squat

6 second eccentric, 2 second pause in the bottom. 3 sets of 8-10 reps. Complete Rest (3 min)

  • 3 Sets

B1

Notes:

Suspension Trainer Leg Curl - Hips Extended

Hips Extended - 2 second hold in peak contraction, 5 second eccentric. 3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

Superset

B2

Notes:

Suspension Trainer Leg Curl - Hips Extended Eccentric

  • 4 Sets

C1

Notes:

Band Chest Fly

3 sets of 12-15 reps. Minimal Rest (0s)

  • 3 Sets

Superset

C2

Notes:

Band Chest Fly Eccentrics

3 sets of 6-8 reps with a 6 second lowering phase. Minimal Rest (0s)

  • 3 Sets

C3

Notes:

Pushups

10 reps with bodyweight. Finish the final rep with a 10 second hold in the bottom posi-tion.

  • 3 Sets

D1

Notes:

Single Arm Y Raise

3 sets of 12-15 reps. Minimal Rest (0s)

  • 3 Sets

Superset

D2

Notes:

Band Row (Lats)

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

  • 3 Sets

D3

Notes:

Triceps Band Cross Body Extension

3 sets of 12-15. Partial Rest (90s)

  • 3 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial