Training Plan and a Few Good Links

*SEPTEMBER TRAINING PLAN*
 MONDAY-UPPER BODY
1).Barbell clean & press 5x3-5

2)Close grip bench press 4x5-8
3a) Wide grip pullups 5x6

3b) Overhead dumbbell press 4x6-8

4a) T-bar rows 4x8

4b)L-sit hold

Finisher-farmers walks or overhead carries, battle ropes, or jump rope

WEDNESDAY-LOWER BODY
1a)Deadlift 4x5

1b)Vertical jump 3x5
2)Bulgarian split squat 4x6-8
3)Barbell hip thrust 3x8

4)Back Extensions Giant set

5a)Calf raises

5b)Reverse crunches
 
FRIDAY -UPPER BODY

1)Handstand pushups 4xamap
2a)Neutral grip pullups or ring pullups 3x8
2b)Parallel bar dips 4x8-10
3a)Cable face pulls 3x12-15

3b)EZ bar drag curls 3x12-15
4)Lateral raises  Giant set

SATURDAY-LOWER BODY
1)Glute ham raise 3x5

2)Squats 2x6/1x8/1x12

3a)Single leg glute bridge 3x10-12

3b)Hanging leg raises 3x8-10


Finisher-kettlebell swings, battle ropes, or sled pushes


Some good internet reads I've come across recently; check them out!

Clean eating? http://impruvism.com/clean-eating/

Not a diet, but a lifestyle: http://www.jencomaskeck.com/2013/08/diets-dont-work-make-it-lifestyle.html

All about deadlifts: http://www.girlsgonestrong.com/the-deadlift-your-most-powerful-weapon-in-your-lifting-arsenal/

You CANNOT spot reduce:http://bretcontreras.com/for-the-millionth-time-spot-reduction-is-a-myth/
 
 

Comments

  1. Looks like a great plan! Loved the clean eating article, caused up quite a stir on instagram!

    ReplyDelete
    Replies
    1. Of course people are gonna freak out when all their beliefs about food are challenged!

      Delete

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