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    Superxjuly21 Pdemers PDF-03 Creed

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    Mohd Afnaan
    The document outlines a 4 day workout plan split into push days and pull days. Day 1 and 3 are for pushing exercises like bench press, shoulder press, and tricep extensions. Day 2 and 4 are for pulling exercises such as pull ups, rows, and bicep curls. Each workout includes 4 sets of various exercises and finishes with a metabolic conditioning circuit of exercises like squats, bear crawls, and slams done for time. The goal is to improve the time each week to increase conditioning.

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    Superxjuly21 Pdemers PDF-03 Creed

    Uploaded by

    Mohd Afnaan
    13 views1 page
    The document outlines a 4 day workout plan split into push days and pull days. Day 1 and 3 are for pushing exercises like bench press, shoulder press, and tricep extensions. Day 2 and 4 are for pulling exercises such as pull ups, rows, and bicep curls. Each workout includes 4 sets of various exercises and finishes with a metabolic conditioning circuit of exercises like squats, bear crawls, and slams done for time. The goal is to improve the time each week to increase conditioning.

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    Original Title

    SUPERXJULY21_PDEMERS_PDF-03_CREED

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    The document outlines a 4 day workout plan split into push days and pull days. Day 1 and 3 are for pushing exercises like bench press, shoulder press, and tricep extensions. Day 2 and 4 are for pulling exercises such as pull ups, rows, and bicep curls. Each workout includes 4 sets of various exercises and finishes with a metabolic conditioning circuit of exercises like squats, bear crawls, and slams done for time. The goal is to improve the time each week to increase conditioning.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views1 page

    Superxjuly21 Pdemers PDF-03 Creed

    Uploaded by

    Mohd Afnaan
    The document outlines a 4 day workout plan split into push days and pull days. Day 1 and 3 are for pushing exercises like bench press, shoulder press, and tricep extensions. Day 2 and 4 are for pulling exercises such as pull ups, rows, and bicep curls. Each workout includes 4 sets of various exercises and finishes with a metabolic conditioning circuit of exercises like squats, bear crawls, and slams done for time. The goal is to improve the time each week to increase conditioning.

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    © All Rights Reserved
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    of 1

    train

    like CREED
    w o r k o u t p l a n

    Day 1 | push Day 3 | push

    1A. DUMBBELL INCLINE 4 SETS OF 12 REPS 1A.


    DUMBBELL 4 SETS OF 8 REPS
    BENCH PRESS BENCH PRESS

    2A. BULGARIAN SPLIT SQUATS 4 SETS OF 12 REPS 2A. HACK SQUAT OR LEG PRESS 4 SETS OF 15 REPS
    PER SIDE 2B. SEATED DUMBBELL 4 SETS OF 15 REPS
    2B. SEATED DUMBBELL 4 SETS OF 12 REPS SHOULDER PRESS
    SHOULDER PRESS
    3A. DUMBBELL LATERAL RAISES 4 SETS OF 20 REPS
    3A. CABLE LATERAL RAISES 4 SETS OF 15 REPS 3B. CABLE ROPE 4 SETS OF 12 REPS
    PER SIDE TRICEP EXTENSION
    3B. CABLE ROPE 4 SETS OF 12 REPS
    TRICEP EXTENSION METABOLIC CONDITIONING CIRCUIT

    METABOLIC CONDITIONING CIRCUIT 5 ROUNDS IN AS LITTLE TIME AS POSSIBLE


    (TIME YOURSELF EACH TIME AND TRY TO BEAT YOUR PREVIOUS TIME
    WITH THE SAME WEIGHTS) TIP: DON’T RUSH THE MOVEMENTS
    5 ROUNDS IN AS LITTLE TIME AS POSSIBLE JUST TRY TO REST LESS AS THE WEEKS GO ON.)
    (TIME YOURSELF EACH TIME AND TRY TO BEAT YOUR PREVIOUS TIME
    WITH THE SAME WEIGHTS) TIP: DON’T RUSH THE MOVEMENTS
    JUST TRY TO REST LESS AS THE WEEKS GO ON.) DUMBBELL SQUAT THRUSTERS X10 REPS
    BEAR CRAWL X50 FEET
    DUMBBELL SQUAT THRUSTERS X10 REPS MED BALL FLOOR SLAM X10 REPS
    BEAR CRAWL X50 FEET
    MED BALL FLOOR SLAM X10 REPS

    Day 2 | pull Day 4 | pull

    1A. PULL UPS 4 SETS OF 12 REPS 1A. PULL UPS 4 SETS OF 12 REPS
    (CAN USE A BAND FOR ASSISTANCE) (CAN USE A BAND FOR ASSISTANCE)

    2A. DUMBBELL 4 SETS OF 12 REPS 2A. DUMBBELL 4 SETS OF 12 REPS


    ROMAINIAN DEADLIFTS ROMAINIAN DEADLIFTS
    2B. CHEST SUPPORTED 4 SETS OF 12 REPS 2B. CHEST SUPPORTED 4 SETS OF 8 REPS
    DUMBBELL ROWS DUMBBELL ROWS

    3A. INCLINE DUMBBELL CURLS 4 SETS OF 8 REPS 3A. EZ BAR DUMBBELL CURLS 4 SETS OF 10 REPS

    3B. CHEST SUPPORTED 3B. CABLE REVERSE FLY 4 SETS OF 15 REPS


    REVERSE FLYS 4 SETS OF 15 REPS

    METABOLIC CONDITIONING CIRCUIT
    METABOLIC CONDITIONING CIRCUIT
    5 ROUNDS IN AS LITTLE TIME AS POSSIBLE
    5 ROUNDS IN AS LITTLE TIME AS POSSIBLE (TIME YOURSELF EACH TIME AND TRY TO BEAT YOUR PREVIOUS TIME
    (TIME YOURSELF EACH TIME AND TRY TO BEAT YOUR PREVIOUS TIME WITH THE SAME WEIGHTS) TIP: DON’T RUSH THE MOVEMENTS
    WITH THE SAME WEIGHTS) TIP: DON’T RUSH THE MOVEMENTS JUST TRY TO REST LESS AS THE WEEKS GO ON.)
    JUST TRY TO REST LESS AS THE WEEKS GO ON.)
    RENAGADE ROWS X16 REPS
    RENAGADE ROWS X16 REPS ALTERNATING SIDES
    ALTERNATING SIDES JUMP ROPE X50 REPS
    JUMP ROPE X50 REPS KETTLEBELL SWINGS X15 REPS
    KETTLEBELL SWINGS X15 REPS

    key
    = SUPERSET

    uSE code ‘DEMERS’


    AT CHECKOUT FOR 20% OFF YOUR FIRST ORDER WITH US.

    www.superx.co

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