Pee pee poo poo

Suggested pre/post-performance tests: Bulgarian split squat & knee push-ups

This program is for those who like to make their muscles sore from heavy weights AND high repetitions. An extra benefit of this plan is the inclusion of core/bodyweight exercises. While it's unrealistic to add 5 lbs each week, we have more specifics. For the first 2 days of the week, progressive overload should be to try to add 2.5 lbs to barbell exercises each week if possible. For the final 2 days of the week, squeezing in 2 more repetitions into the exercises is recommended for progressive overload. 

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Elevated Squat

Stiff Leg Deadlift (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Military Press (Barbell)

after completing these exercises, go on to yoga stretches

Sit Up

Russian Twist (Dumbbell)

Push Up (Knees)

Goblet Squat

Lunge (Kettlebell)

Deadlift (Dumbbell)

Single Leg Deadlift

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Tricep Extension (Dumbbell)

0 reviews for Pee pee poo poo