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  • Writer's pictureJohn Fadel

Monday Strength

With An Empty Barbell...

5 Good Mornings 

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Press (From Back Rack) 

5 overhead squats


With A Light Weight...

5 Back Squats

With A Moderate Weight...

3 Back Squats

Keep making weight jumps hitting 1-2 reps at a time until you are ready to attempt your heavy set of 3.


Back squats

Build To A Heavy Set of 3

Banded Pull aparts between each set

Lat pull downs, and Delt flys


Circuit

Stimulus:

Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.

  • 2 laps

  • First lap 3 sets

  • 2nd sets

  • 35:20

BB incline Bench press

DB RDL 65/45

DB bicep curls 30/20 with iso hold at 90

DB/KB Single leg Box step ups 50/35

Core- in/out crunches


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