BUILD 12/18/2017

Posted on December 18, 2017 by dafactoryadmin

Da Factory Training – Functional Bodybuilding

Sweat

Warm-up (No Measure)

10-8-6-4-2

Row

Plank to Push-up

Muscle Activation

Warm-up (No Measure)

5-4-3-2-1

IYT Shoulder Drills

Push Ups

Metcon

Metcon (Weight)

Single arm seated straight leg Arnold press.

Weighted hyper leg lift (Medicine ball).
Rep Scheme:3 X 14 (7/7 for press). Light weight for leg lift. Medium weight for press. Alt. hand and knee

Metcon

Metcon (No Measure)

Seated straight leg banded lat pull down
Rep scheme: 5 Sets X 7 Reps of each of the following:

Behind Neck and In front. Double double underhand barbell row. Moderate weight for both movements

Metcon

Metcon (Weight)

DB Hammer Curls

Weighted Oblique Side Bends
Rep Scheme: 4 Sets X 8 Reps (12 for obliques) each side. Use medium weight for bicep curl. 1 dumbbell from curl for side bends.

Metcon

Metcon (No Measure)

Banded triceps extension

Kneeling banded crunches
Rep Scheme: 4 Sets X 15 Reps. Use moderate band for triceps. Hold each rep for “1 Mississippi” a extension. Use heavy band for abs.

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