Competitive: Hybrid Training

Gain strength in compound lifts and improve run time

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Week 12

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Week 15

Week 16

Week 17

Week 18

Pull-Up (Weighted)

Lying Pullover (Cable)

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Machine)

Squat (Barbell)

Lunge (Dumbbell)

Kettlebell Swing

Leg Curl

Tempo Deadlift

Leg Extension

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Barbell Row

Chest Fly (Machine)

Dip (Weighted)

Shoulder Press (Plate Loaded)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Bicep Curl (Machine)

Tricep Extension (Cable)

High Pull

Hip Thrust (Barbell)

Deadlift (Barbell)

Hack Squat

Cossack Squat

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

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