Dialy SBD Fokus

Program Description

SBD Lifestyle HOW TO PROGRESS PROGRAM MAIN COMPOUND • Add 5 lb (2.5 kg) for Upper • Add 10 lb (5 kg) for Lower ACC •Add 10lb (5 kg) ISOLATION • Do 3 sets of 15 reps at the same weight, with the last set being As Many Reps As Possible (AMRAP) • Once you can do 25 reps on the last set, add the smallest weight increment for next workout FAIL PROTOCOL ON PROGRAM MAIN COMPOUND AND ACC • Start with 5 sets of 3 reps (5×3) and add weight every workout • Once you fail, switch to MORE SET AND LOWER REPS next workout at the same weight Example • Once you fail, switch to 6 sets of 2 reps (6×2) next workout at the same weight • Once you fail 6×2, switch to 10 sets of 1 rep (10×1) next workout at the same weight • Once you fail 10×1, rest for 2-3 days and test for a new 5 Rep Max. Use 85% of this number to start a new cycle on next weekly ACC • Start with 3 sets of 8 reps (3x8)and add weight every workout • Once you fail 3x8, switch to 3 sets of 6 rep (3x6) next workout at the same weight • Once you fail 3x6, restart cycle at a slightly heavier weight (~20 Ib/10kg) than the last time you did 3x8 ISOLATION • If you fail 3 sets of 15 reps, lower weight by 10-15% and try again ENJOY!!🤟🏻

Program Overview

To Start The Program