We have 3 active workout days prescribed. You’ll want to structure your week to ensure you have a day break in between each workout to ensure you approach it with ferocity and purpose. Look at a structure for your week along with lines of Work \ Work \ Work \\ – where \ denotes an active non workout day.
REP \\ SET RANGE – 2 x 15
You’ll be completing each exercise for 2 sets of 15 reps. We have 3 active workout days per week – with the remaining days we just want your calibration commitments to movement and nutrition to stay in focus. Rest days are not days for wallowing after all.
REP \\ SET RANGE – 3 x 12
We now ramp up to 3 sets with slightly less reps. With your previous 4 weeks of work we’re looking for an increase in reps to balance the drop to 12 per set but also to take into account your increase in strength. The same rules apply to your work days and active days.
Form and range over weight.
Depending on equipment – can be completed with a bar, dumbbells or kettlebells
Contraction is key. Mark Carroll does some fantastic work on explaining technique.
As strict as possible – avoid jerking motions and ensure full range of motion. Range > Weight.
Standing – focus on core integrity and not driving with your legs like a push press.
LAT PULL DOWN
Take a load that removes the need to kip the weight down. You may end up partial kipping your last rep or so – this is acceptable. On your first rep, it’s not.
Form is utterly crucial here. Make sure you read up before engaging – and leave the ego at the door for weight choice.
Can be completed using a bar, dumbbels or kettlebells.
Whatever works for you – weight can be loaded as a bar on the back or held in each hand.
1 ARM DB ROW
These can be completed using a bench for stability – or standing with a staggered stance which is more challenging.
SEATED MILITARY PRESS
As with the bench – you can use all 3 bits of equipment for the work.
NARROW GRIP PULLDOWN
Using a narrow grip on your lat pull-down or similar machine. Ideally a neutral grip if available.
Elevated rear leg – again load can be placed on the shoulders in a squat position or in each hand.
You know the drill now – bar, dumbbell, kettlebell. Choose your weapon.
For added weight you can hold a weight plate or bell.
BARBELL BENT OVER ROW
As ever with big movements kipping should be minimal.
SEATED DUMBBELL SHOULDER PRESS
No way we are push pressing these. Keep your back and core strong, no half reps.
Using the lat pull down or equivalent.