Ironpipe’s Foundry

Build the upper body and the posterior chain.
Removed squats and deadlifting to protect the spine loading injuries.
two deload/reload sessions. week 8 & 10

Forge A strong body and mind with this routine..

Transform over the next ten weeks as you turn to molten steel and are recast into a stronger more powerful and solidified creation

Build the upper body and the posterior chain.
Removed squats and deadlifting to protect the spine loading injuries.
two deload/reload sessions. week 8 & 10

Forge A strong body and mind with this routine..

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Heavy Bench/Push

Good Morning

Leg Press

Kelso Shrug

Seated Row (Machine)

Posterior Chain

Speed Bench

Pull-Up (Weighted)

Pendlay Row

Shoulder Press (Machine)

Seated Pin Press (Barbell)

Pull Dynamic

Deload Bench/Push

Deload Posterior Chain

Deload Pull Dynamic

Reload

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