Training Log

4 Weeks
SET 1

Day 1: Heavy Upper Body

A1) Med Ball Chest Passes (3x6)
A2) DB Rear-delt Raise (3x10) 2-0-1
B) 2-board Bench (3x3) 2-1-1
C1) Wide-grip Row (3x8) 2-0-1
C2) Incline DB Press (3x8) 1-0-1
D1) V-pulldown
D2) Blast Strap Rear Delts (3x10)
Day 2: Heavy Lower Body
A) Dynamic Hip Mobility
B) Squat (3x6) 3-0-1
C1) DB RDL (4x8) 2-0-1
C2) Calf Raise (3x10)
D1) Stability Ball Jackknife (3x15) 2-0-1
D2) GHR on Stability Ball (3x10) 3-0-1
Day 3: Speed Upper Body
A1) Med Ball Chest Passes (3x6)
A2) DB Rear-delt Raise (3x10) 2-0-1
B) Dynamic Bench (9x3 @ 50%)
C1) 4-board Bench (3x6) 2-0-1
C2) Pull-ups (3x8) 2-0-1
Circuit
DB Curls (3x8)
Blast Strap Rear Delts (3x10)
Hammer Curl (3x10)
Triceps Pressdown (3x10)
Day 4: Speed Lower Body
A) Dynamic Hip Mobility Warm-up
B) Dynamic Squats (8x2 @ 63%)
C1) Glute-ham Raises (3x8) 3-0-1
C2) DB Split Squat (3x8) 2-1-1
D1) Pull-Throughs (3x12) 2-0-1
D2) Ab Curl-up (2x10) 1-5-1

Weight

SET 2

SET 3

SET 4

SET 5

SET 1

SET 2

SET 3

SET 4

SET 5