THE WORKOUT FOR INCREDIBLE STRENGTH AND PERFORMANCE!!!

FULL 3 DAY WEEK WORKOUT FOR MAXIMUM OVERALL MUSCLE GROWTH & PERFORMANCE

 

DAY 1

 

3 SETS 8-10 REPS

 

A1: NARROW GRIP BENCHPRESS (MID TO HEAVY WEIGHT)

A2: SINGLE ARM BENT OVER DB ROW (MID TO HEAVY WEIGHT)

 

 

3 SETS 10-12 REPS

 

B1: KB SINGLE ARM FLOOR PRESS - BANDED ISO HOLD (16-20KG)

B2: BENT OVER LANDMINE ROW (MID TO EHAVY WEIGHT)

 

 

CONDITIONING

 

3-4 ROUNDS

 

12 x Alternating DB Snatch 15KG
9 x Box Jump Step Down 18”
6 x Dumbbell Deadlift 20KG DB
15 Cal Row

 

 

 

DAY 2

 

3 SETS 8-10 REPS

 

A1: BARBELL SEATED SHOULDER PRESS

A2: BODYWEIGHT MIXED GRIP PULL-UPS 

 

3 SETS 10-12 REPS 

 

B1: ALTERNATING KB SHOULDER PRESS

B2: CLOSE GRIP NEUTRAL LAT PULLDOWNS 

 

 

CONDITIONING

 

3-4 ROUNDS

 

 

For Time @ 75% effort 15–12–9–6–3

SKIERG Cals

V-Ups

 

MY COMPLETION TIME: 6MIN29SEC

 

 

DAY 3

 

3 SETS 10 REPS

 

A1: BARBELL BACK SQUATS (50 KG-70KG)

A2: KB GORILLA ROWS ALT 10 EACH SIDE (16-24KG)

 

 

3 SETS 8-10 REPS

 

B1: KB GOBLET SINGLE LEG STEP UP (12-16KG)

B2: NEUTRAL WIDE GRIP ROWS (TORSO LEANING FORWARD)

 

CONDITIONING

 

3-4 ROUNDS

 

30 Sec Max Effort Row

8 Bench Dips

8 Hanging Knee Tucks

8 Push-Ups