7.13.20

Well ladies and gents, the Archives are here!

We are pumped to begin our daily programming for anyone looking to sweat like Clay, Zach, and myself! We like to focus on a variety of movements in disciplines of traditional bodybuilding, powerlifting, gymnastics, crossfit, and more! 

While we are working on a way to showcase some of these movements on our social media platforms, you might have a question about a movement. If so, feel free to shoot us a direct message on Facebook or Instagram and we can chat there! Yes, someone at any level of fitness can follow this programming! If you don’t have a piece of equipment that is being used in the workout or are looking to scale a certain movement, just shoot us a direct message and we can go from there.

So, with that being said, let’s get into this!

International Chest Day calls for standard issue bench!  We are following a traditional bodybuilding rep scheme today with a focus on hypertrophy and sets to failure on the bench and the tricep tricep accessory movements. For the bench press movements and tricep supersets, aim for 8-12 reps. If you find yourself hitting 12 reps at a certain weight, then progress in weight. Sooner or later you will reach an amount where only 5-11 reps can be completed. These are the failure reps we want! Muhammed Ali said he starts counting when it starts hurting! Having a spotter will allow you to fight for the last few reps, too. Don’t go up in weight until you can hit 12 reps. 

The superset of Russian Swings and Turkish get-ups are designed to elevate the heart rate and attack some shoulders to supplement the chest work.

After the last superset of EZ Bar and Banded tricep extensions, cool down with some dirty core training and work on that L sit for 10 to 15 minutes. Hitting a little extra core is never a bad idea, and neither is stretching those meaty hammies!

Good luck! We will be back here tomorrow with some more sweaty goodness!

Happy Lifting

Warm-Up

¼ Mile run warm-up around the block/on the treadmill / 500 Meter Row

  • 4 x 12 Flat Bench Barbell Bench Press | Last Set Complete Drop Sets To Failure
  • 4 x 12 Narrow Grip Bench Press | Last Set Somplete Drop Sets to Failure
  • Superset 
    • Russian Kettlebell Swings 4 x 10 (70 lb or Challenging Weight of your Choice)
    • Kettlebell Turkish get-Ups 4x 10 (55 lb Challenging Weight of Your Choice)
  • Superset
    • Flat Bench EZ Bar Tricep Extensions 4 x 12-15
    • Superset with Standing Banded Tricep Extensions 4 x 20
  • Superset These Two for The next 10-15 Minutes
    • L sit holds / progressions
    • Hamstring stretches 

Programmed and written by Kurt Kehrer


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