Lock In - Max Effort & Dynamic Effort

Max Effort and Dynamic Effort to develop bar speed and intensity while progressively targeting Central Nervous System stamina and endurance.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (top set of 3)

DB Bench Press

Rolling DB Tricep Extension

Chest-Supported Row

Tricep Cable Pressdown

One-Arm DB Row

Lateral Raise

Max Effort Upper

Deadlift (top set of 3)

Goodmornings

RDLs

Reverse Hypers

Standing Abs

Max Effort Lower

Speed Bench - 75% (50%+25% AR)

JM Press

Barbell Row

Williams Extension

Hammer Curl

DB Lateral Raise

Dynamic Effort Upper

Box Squat - 75% (50%+25% AR)

Leg Curl

Belt Squat

Cable Pull Through

Dynamic Effort Lower

Close Grip Bench (top set single)

Incline DB Bench Press

Lat Pulldown

Skullcrushers

Seated Cable Row

Back Squat (banded)

Beltless Squats

KB Swings

Speed Bench - 80% (55%+25% AR)

Spoto Press

Seal Row

Box Squats - 80% (55%+25% AR)

Speed Deadlifts - 95% (70%+25% AR)

Banded Pull Throughs

Leg Lifts

Bench Press (top set single)

Standing DB Overhead Press

Goodmornings (top set of 3)

Weighted Decline Situps

Speed Bench - 85% (60%+25% AR)

V Bar Pulldown

Box Squats - 85% (60%+25% AR)

Front Squat (banded)

Reverse Hyper

Floor Press (top set single)

Supinated Grip Lat Pulldown

DB Pullover

Plate Front Raise

Band Pull Throughs

Speed Bench - 70% (45%+25% AR)

DB Floor Press

Cable Face Pull

Box Squat - 70% (45%+25% AR)

Speed Deadlifts - 70%

Decline Situps (banded)

Close Grip Bench Press

Low Cable Row

Block Pull (top set of 5 - 2" block)

Goodmornings (banded)

Y Raise

Speed Deadlifts - 85% (60%+25% AR)

Push Press (top set single)

Pendlay Row

Defecit Deadlift (banded)

DB Bicep Curl

Box Squat - 85% (60%+25% AR)

Close Grip Bench (top set of 3)

Push Press

Chest Supported Row

Tricep Rope Pressdown

Front Squats (top set of 3)

Close Grip Speed Bench - 75% (50%+25% AR)

Inverse Curls

Cable Pull Throughs

Back Squat (banded - top set single)

Close Grip Speed Bench - 80% (55%+25% AR)

Neutral Grip DB Bench Press

Banded Tricep Pressdown

Close Grip Speed Bench - 85% (60%+25% AR)

Skullcrusher

0 reviews for Lock In - Max Effort & Dynamic Effort