AHAP Strength Sets

Warm-up:

400 m Run/Row

Down Dog to Runner's Lunge

Lunge Twists

Arm Circles/Neck/Shoulder Mobility


Main Workout- Choose 4 sections to complete. Complete the section you choose 2 times each. Rest 2-3 minutes between each round of each section.


Chest:

5 AHAP Bench Press

8-10 Decline Pushups

8-10 DB Chest Flys AHAP


Biceps:

5 Strict Chin Ups

8-10 BB Biceps Curls (Strict) AHAP

8-10 Concentration Curls R AHAP

8-10 Concentration Curls L AHAP


Triceps:

5 AHAP Skull Crushers

8-10 Triceps Pushups

8-10 Triceps Resistance Band Press R

8-10 Triceps Resistance Band Press L


Back:

5 Strict Pullups

8-10 AHAP BB Bent Rows

8-10 Stab Ball Rear Delt Raises AHAP


Shoulders:

5 Strict BB OH Press

5-10 BB High Sumos AHAP

5-10 Lateral Raises AHAP (Strict)


Legs:

5 AHAP Front Squats

8-10 Weighted Step Back Lunges R AHAP

8-10 Weighted Step Back Lunges L AHAP

8-10 Weighted Step Ups R AHAP

8-10 Weighted Step Ups L AHAP

10 Calf Raises R

10 Calf Raises L


Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch


How you know you did your best...

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