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Just completed a 4 week progression of the following:
3 Set Series Lower Body:
Squat w/ chains (60-75%1RM) 6-8 reps
paired with
Jump Squats 4 reps
paired with
Weighted Jump Squats 4 reps
paired with
Lunge Jumps
4 Set Series Upper Body:
Band DB Bench Press (60-75%1RM) 6 reps
paired with
Alternating Grip Power Pull Ups 6 reps (add reps every week)
paired with
Band Push Up 5 reps (add reps every week)
paired with
Push Up Claps 5 reps (add reps every week)
Complete 4 exercises in succession, rest 2 minutes between sets and decrease rest period as able over 4 week time frame.
Decreasing rest periods and/or adding reps as your program progresses is a effective way to increase work capacity and strength in a shorter period of time, given the higher intensity. Ensure no rest is taken between exercises and all sets/reps are completed.
Enjoy
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