Advanced Training's Version of Body Building Program

atbodybuilding.xlsx | |
File Size: | 20 kb |
File Type: | xlsx |
WEEK 1
Day 1
WARM UP PRIMER BIG LIFT
- Eccentric Barbell Bench Press
- Ballastic Push-Ups
- DB Y's
Day 2
WARM UP PRIMER BIG LIFT
- Eccentric Barbell Squat
- BROAD JUMPS
- BW NEGATIVE SL SQUATS
Day 3
WARM UP PRIMER BIG LIFT
- DB ECCENTRIC BENT OVER ROW
- Clap Push-Ups
- THORACIC EXTENSION
- PUSH-UPS
Day 4
WEEK 2
Day 1
WARM UP PRIMER BIG LIFT
- Eccentric Barbell Bench Press
- SL Ballastic Push-Ups
- PLATE T'S (can use plates or DB's)
Day 2
WARM UP PRIMER BIG LIFT
- Eccentric Barbell Squat
- DB Broad Jump (hold 2 light DB's in your hand while performing broad jump)
- PLATE NEGATIVE SINGLE LEG SQUATS
Day 3
WARM UP PRIMER BIG LIFT
- DB OCCAM BENT OVER ROW
- SL Clap Push-Ups
- Wall Assisted Reach Back
Day 4
WARM UP PRIMER BIG LIFT
- DB GOBLET ELEVATED BULGARIAN SPLIT SQUATS (Make it Eccentric)
- SIDE LOW PUSH TO FORWARD LOW PUSH
- BAND 3-PT ANKLE MOBILIZATION
- Triceps (Your Choice)