Sheiko 30# ohp and barbell row specific

Elevate your strength with the "Sheiko OHP and Barbell Row Specify" program, designed for powerlifters seeking to enhance their overhead press and barbell row performance. Over the course of 4 weeks, you'll engage in 8 training sessions per week, focusing on high-intensity lifts that challenge your shoulders and back. This intermediate to advanced program utilizes a garage gym setup, making it perfect for dedicated lifters ready to push their limits. Get ready to build muscle, improve your technique, and achieve your lifting goals!

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Barbell Row

Shrug (Barbell)

Rear Delt Fly (Dumbbell)

Preacher Curl (Barbell)

Reverse Wrist Curl (Dumbbell)

Neck Harness

Neck Curl

Wide Grip Rear Pull-Up

Reverse Curl (Barbell)

Tricep Extension (Barbell)

Leg Curl

Standing Calf Raise

Box Jump

Tricep Pushdown (Cable)

Leg Extension

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