CHIRON

3 day a week program for hybrid athletes. 1 Lower gym, 1 Upper gym, 1 Kettlebell circuit style at home. 8 weeks. Run with a 3 day a week running program. Enjoy!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hamstring Curl

Leg Extension

Box Squat (Barbell)

Calf Raise (Bodyweight)

Romanian Deadlift (Dumbbell)

Hip Adductor (Machine)

Decline Crunch

LOWER STRENGTH

Incline Bench Press (Smith Machine)

Lat Pulldown

Behind-The-Neck Press (Smith Machine)

Seated Row (Machine)

Tricep Rope Push Down (Cable)

Preacher Curl (Machine)

Overhead Extension (Dumbbell)

Lateral Raise (Dumbbell)

UPPER STRENGTH

Kettlebell Swing

Goblet Squat

Split Squat (Bodyweight)

Kettlebell RDL

Kettlebell Gorilla Row

Push Up

Bicep Curl

Kettlebell Skullcrusher

LIGHT FULL BODY KB CIRCUIT

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