DECEMBER 2018 TRAINING PROGRAM DAY 1

DAY 1 FOCUS:
• Start:
Bench or Bottom Paused Bench to over come sticking points at the chest. Wide Grip Rows for lats and middle back, or Deadlifts

• Secondary Option 1:
See Saw Rows for core stability and back strength. Heavy Racked Carry for the upper back, core, and work capacity. See Saw Dumbbell Benching for chest hypertrophy and shoulder stability. Weighted Push Ups or Land Mine Shoulder Presses, for either chest or shoulder hypertrophy (mass) and joint health.

 
Secondary Option 2: Conditioning and fat loss option
See Saw Rows for core stability and back strength. Heavy Racked Carry for the upper back, core, and work capacity. Burpees for work capacity, V-Sit ups for core strength.
Note: Aggressive intent, and speed make this efficient, good form ALLWAYS.
 
Core Finish 1:
Hanging Leg Raise for core and athletic development, Lateral Leg Raise or TRX Lateral Knee Tuck for the obliques and body control.

 
Upper Body Finish 2:
Hammer Curl for arm thickness, Face Pull for shoulder health, Dips for triceps, chest and shoulders.

 

Instructor:Trevor
Categories: Monthly Training Program
Duration: 8:20
Formats: HD