Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Bodybuilding -Pull & Push Strength
4 Supersets of:
12 SA DB Bent Over Row
12 Single DB Standing Skull Crushers
Score: Single Arm DB Bent Over Row
- Rest 2-3min btw sets -
Bench Press 7-5-3-1 Strength
Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM -
FUNCTIONAL Bodybuilding Workout
A, Every 2:00 x 4 sets
-Barbell Hip Thrust 12-10-8-6 (ascending weights)
Then..
-Barbell Hip Thrust Hold 4x 15-20 secB, Superset x 3-4
-DB Leg Extension x 12
-Nordic Curls x5
Then..
-DB Leg Extension Hold 3x15-20 sec (heavy weights)C, 3 sets:
-Seated Calf Raise with DB x20
-Seated Tibialis Raise with DB x20 -
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CROSSTRAINING KESTÄVYYS - sunnuntai Workout
LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa
HARJOITUS (peruskestävyys, 60-70%/HR max)
6x6min vaihtuva ergo, 1min lepo kierrosten välissä
** Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.*
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Conditioning Workout
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