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10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Wt.
Wt.
Day 3
2 x 8 (wmp)
Wt.
Wt.
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
B. Seated Barbell
Shoulder Press
2 x 8 (wmp)
2 x 8 (wmp)
1 x Fail (8-12)
1 x Fail (8-12)
weighted or modified
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (8-12)
C. Standing Dumbell
Curls
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (8-12)
Multiple SuperSets:
Standing EZ Curls
1 x Fail (6-12)
Wt.
1x6
1 x Fail (6-12)
Wt.
1x6
C. Dips (weighted or
modified)
Wt.
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x12
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Day 3
Wt.
Wt.
Wt.
Wt.
2 x 8 (wmp)
Wt.
Wt.
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
B. Seated DB Shoulder
Press
2 x 8 (wmp)
B. SL Squats
Wt.
2 x 8 (wmp)
Wt.
Wt.
1 x Fail (8-12)
1 x Fail (8-12)
weighted or modified
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
1x6
1x6
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (8-12)
C. Standing Dumbell
Curls
1 x Fail (8-12)
C. Dips (weighted or
modified)
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
Multiple SuperSets:
Standing EZ Curls
1 x Fail (6-12)
D. Weighted BOSU
Crunch
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x12
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 1
Day 2
Day 3
Wt.
Wt.
Wt.
Wt.
Sets x Reps
1 x 10
Wt.
Sets x Reps
Wt.
Wt.
Sets x Reps
A. Bar Dips
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
B. Calf Raises
1 x 15
1 x 10
1 x 15
1 x 10
1 x 15
1 x 10
B. Standing EZ Curls
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
1 x 15
C. Reverse Crunches
1 x 15
C. Tricep Pressdown
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
Wt.
1 x 10
C. Pullovers
Wt.
D. Wrist Rollers
1 x AMAP
1 x AMAP
D. Sprinters Crunch
1 x 15
1 x 15
1 x 15
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Day 3
Wt.
Wt.
Wt.
Wt.
2 x 8 (wmp)
Wt.
Wt.
1 x 20 (wmp)
1x6
1 x 20
1x4
1 x 20
1x2
1 x 20
1 x 1-3
1 x 20
1 x Fail (6-12)
1 x 20
1 x Fail (8-12)
B. Seated Barbell
Shoulder Press
2 x 8 (wmp)
2 x 8 (wmp)
1 x Fail (8-12)
1 x Fail (8-12)
weighted or modified
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (8-12)
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
C. Barbell Shrugs
1 x Fail (8-12)
2 x Fail (8-12)
2 x Fail (8-12)
D. Standing Barbell
Curls
1 x Fail (6-12)
D. Weighted BOSU
Crunch
Wt.
1x6
1 x Fail (6-12)
Wt.
1x6
C. Dips (weighted or
modified)
Wt.
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x12
1 x Fail (8-12)
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Day 3
Wt.
Wt.
Wt.
2 x 8 (wmp)
Wt.
2 x 8 (wmp)
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (8-12)
2 x 8 (wmp)
Wt.
1 x Fail (8-12)
1 x Fail (8-12)
weighted or modified
1 x Fail (8-12)
1 x Fail (8-12)
1 x Fail (6-12)
2 x 8 (wmp)
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
C. Barbell Shrugs
1 x Fail (8-12)
2 x Fail (8-12)
2 x Fail (8-12)
D. Standing Barbell
Curls
1 x Fail (6-12)
D. Weighted BOSU
Crunch
Wt.
1x6
Wt.
1x6
1 x Fail (6-12)
C. Dips (weighted or
modified)
Wt.
1x6
B. Seated Barbell
Shoulder Press
Wt.
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
1 x12
1 x Fail (8-12)
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Wt.
Wt.
Day 3
2 x 8 (wmp)
Wt.
Wt.
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
2 x 8 (wmp)
Wt.
Wt.
1x6
1x4
weighted or modified
1x2
1 x 1-3
2 x 8 (wmp)
1x6
1x6
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
B. Seated Barbell
Shoulder Press
Wt.
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (8-12)
C. Standing EZ Curls
1 x Fail (8-12)
1 x Fail (6-12)
1x6
1x4
1 x Fail (6-12)
1x2
1 x Fail (6-12)
1 x 1-3
1 x Fail (6-12)
Super Set - Cable Lat Raise
1 x Fail (8-12)
D. Weighted BOSU
Crunch
1 x12
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 1
Day 2
Day 3
Wt.
Wt.
Wt.
B. Dips (weighted or
modified)
Wt.
2 x 12 (wmp)
D. Weighted BOSU
Crunch
Wt.
2 x 12 (wmp)
1 x 10
1x8
1x8
1x6
1x6
1 x 6-12
1 x 6-12
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (6-12)
B. Standing Hamstring
Curls
2 x 12 (wmp)
Wt.
Wt.
1 x 12
1 x 10
weighted or modified
1x8
1x6
2 x 12 (wmp)
1 x Fail (6-12)
1 x 10
1 x 10
1 x Fail (6-12)
1x8
1x8
1 x Fail (6-12)
1x6
1x6
2 x 12 (wmp)
1 x 6-12
1 x Fail (6-12)
1 x 10
1 x Fail (6-12)
1x8
1 x Fail (6-12)
1x6
Burnout Set (after last set)
Wt.
1 x 10
C. Seated Barbell
Shoulder Press
Wt.
1 x Fail (6-12)
C. Standing EZ Bar
Curls
1 x 12
1 x 10
1x8
D. Incline Dumbell
Biceps Curls
1 x 6-12
1 x 12
1 x 10
1 x Fail (6-12)
1 x12
1 x 6-12
1x8
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Day 3
Wt.
Wt.
Wt.
Wt.
2 x 8 (wmp)
Wt.
Wt.
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
2 x 8 (wmp)
Wt.
Wt.
1x6
1x4
weighted or modified
1x2
1 x 1-3
2 x 8 (wmp)
1x6
1x6
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
B. Seated Barbell
Shoulder Press
Wt.
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (8-12)
C. Standing EZ Curls
1 x Fail (8-12)
1 x Fail (6-12)
1x6
1x4
1 x Fail (6-12)
1x2
1 x Fail (6-12)
1 x 1-3
1 x Fail (6-12)
Super Set - Cable Lat Raise
1 x Fail (8-12)
D. Weighted BOSU
Crunch
1 x12
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp
10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions
8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves
8. MB Chest Pass
9. Lat Pulldowns
Day 2
Day 3
Wt.
Wt.
Wt.
Wt.
2 x 8 (wmp)
Wt.
Wt.
2 x 8 (wmp)
1x6
1x6
1x4
1x4
1x2
1x2
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
2 x 8 (wmp)
2 x 8 (wmp)
Wt.
Wt.
1x6
1x4
weighted or modified
1x2
1 x 1-3
2 x 8 (wmp)
1x6
1x6
1x6
1x4
1x4
1x4
1x2
1x2
1x2
1 x 1-3
1 x 1-3
1 x 1-3
1 x Fail (6-12)
1 x Fail (6-12)
1 x Fail (8-12)
1 x Fail (8-12)
B. Seated Barbell
Shoulder Press
Wt.
1 x Fail (6-12)
C. Calf Raises
1 x Fail (6-12)
1 x Fail (8-12)
C. Standing EZ Curls
1 x Fail (8-12)
1 x Fail (6-12)
1x6
1x4
1 x Fail (6-12)
1x2
1 x Fail (6-12)
1 x 1-3
1 x Fail (6-12)
Super Set - Cable Lat Raise
1 x Fail (8-12)
D. Weighted BOSU
Crunch
1 x12
D. Reverse BOSU
Crunch
1 x12
D. Abs Circuit
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
1 x12
Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!
Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp