WARM UP
Dynamic warm up
Then,
Build on your starting ground
ADVANCED
STRENGTH
A1) 6 DB incline press complex (press R + L + dual)
A2) 12 BB curls
A3) 24/16 cal row
**3x – NFT; challenging loads**
B1) 6 DBL KB FR squats (lunge R+L after each squat)
B2) 12 strict hanging knee tucks
B3) 24/16 cal ski
**3x – NFT; challenging loads**
C1) 6R/6L alt DB bent over rows
C2) 12 feet elevated box dips
C3) 24/16 cal bike
**3x – NFT; challenging loads**
INTERMEDIATE
STRENGTH
A1) 6 DB incline press complex (press R + L + dual)
A2) 12 BB curls
A3) 20/14 cal row
**3x – NFT; challenging loads**
B1) 6 DBL KB FR squats (lunge R+L after each squat)
B2) 12 strapped knee tucks
B3) 20/14 cal ski
**3x – NFT; challenging loads**
C1) 6R/6L alt DB bent over rows
C2) 12 straight leg box dips
C3) 20/14 cal bike
**3x – NFT; challenging loads**
BEGINNER
STRENGTH
A1) 6 DB incline press complex (press R + L + dual)
A2) 12 BB curls
A3) 18/12 cal row
**3x – NFT; challenging loads**
B1) 6 DBL KB FR squats (lunge R+L after each squat)
B2) 12 lying knee tucks
B3) 18/12 cal ski
**3x – NFT; challenging loads**
C1) 6R/6L alt DB bent over rows
C2) 12 box dips
C3) 18/12 cal bike
**3x – NFT; challenging loads**