Anthony
Home Strength training
Split:
1) Legs
2) Chest/Arms
3) Shoulders
4) Hamstrings/Chest
5) Back/Arms
*2 days off per week
LEGS:
warm-up: 5 mins cardio plus dynamic stretching
1) Wide stance BB/weighted Squats (with stability against wall if preferred)
weighted Stationary lunges - Not alternating
*3-4 sets of 12-15 reps each
- Keep weight on heels during Squats
- Timed rest: Just 45-60 seconds between sets
2) Weighted Step-ups - Not alternating
*3-4 sets
- Do not use the foot on the floor to push off, use it only for balance. No momentum, use
ONLY the working leg. Squeeze quad and glute hard at the top of each rep.
- If you’re needing to use Bottom leg, means the step is either too high or the weight is too
heavy. Focus…
3) Heels Elevated Db Goblet Squats
Weighted alternating Reverse Lunges
*4 sets of 12-15 square, 8-10 lunges each leg
- Focus on a 4 second negative + a 3 second pause at the bottom of each squat. No rest at the
top, keep constant tension. Tempo: 4-3-1-0.
- Use the same weight or increased weight for the lunges.
4) Bulgarian Split Squats
Single leg Weighted calve raises
*3 sets of 15-20 reps each
- If you can, hold BB or Db’s between legs (similar to Jefferson squat). Keep weight on the heel
of your working leg.
- Use a platform or plate for calve raises for deeper range of motion. Get a good stretch at the
bottom and hard flex at the top each rep.
5) BB/Db Glute bridges
Reverse hypers
*3 sets
CHEST/ARMS
warm-up: 2 mins SS + 2-3 rounds of a HIIT
1) Incline bench of stability ball Braced - Db chest press
Alternating Arm Cross-over flys - band or Db’s
Standing ‘cable’ Press - Band behind back or around a post to mimic a cable Press
*3-4 sets of 12-15 press, 6-8 flys each arm
- Be sure to contract your chest and not your shoulders during incline press and flys. Focus on
that pump and strict form.
2) Decline Db Press
Decline Db Hex press
*TABATA, or 4 sets of 10-12 reps each
- Decline: Lying with hips elevated and glutes flexed if you dont have decline bench.
- Press palms/Db’s together hard for hex press, and focus on the squeeze the whole set.
3) Band or Db Chest Flyes (lying on bench/ball, or standing w/ band around back or post/pole)
Banded/weighted Push-ups - Chest down, band around back to add resistance ea rep
Crunch w/ chest press combo (press weight up during each crunch)
*3-4 sets, reps of choice
- Push to failure every set.
- Extra challenge on push-ups, have hands on Db for deeper ROM.
4) Heavy Cheat curls w/ slow Negative (no cheat if weight not heavy enough)
Tricep Dips
*3-4 sets of 8-10 curls, 15-20 dips
- Curls: Go Heavy, Flex at hips/glutes, Cheat/Clean the Db’s up, hold contraction for 1 count
followed by a slow strong 8-10 second negative.
5) Incline Db curls or Spider curls
Dead stop Floor Tricep Extensions (skull crushers)
*3-4 sets of 10-12 curls, and 6-8 heavy extensions
- Triceps: Keep elbows in line the whole time. Pause the weight on the floor before pressing up.
BACK/ARMS
warm-up: 5 mins cardio/plyo circuit of choice
1) 30-50 reps of: Banded pull-ups or bodyweight pull-ups or Banded Lat Pull-downs
*rest-pause as needed to reach 30-50 total reps.
2) Meadows row or Single arm Bench Row
Alternating Renegade rows
Banded/cable row - Standing in squat or seated
*4 sets
- Aim for lower rep strength training on the bent over rows first, then go a little lighter higher rep
for the other rows.
3) BB or Db Pedlay row - go heavy as you’re able to
Inverted/Bodyweighted row - Under a bar/P-bars/table..
Back extensions/Superman's - On stomach, lift feet/knees & arms/shoulders up high as
possible
*3 sets
- reps depending on resistance available. Aim for minimum 6-8 reps each and max of 15 reps
each.
4) 3-way Bicep Curl
Tricep kickbacks - hard flex every rep
*3 sets
- Curls, complete 6-8 reps of each way: Strict supinated curls, Hammer curls, Alternating or
Cheat curls.
5) Tricep push-downs
*1 set rest-pause to 50 reps, or 2 sets of 25-30 consecutive reps.
6) To FINISH the session - repeat #1 but with only 15 total reps.
SHOULDERS/CORE:
warm-up: 5 mins cardio + 2 rounds of a core circuit
1) Standing resistance band PLUS holding Db - overhead press
Plank rocks or Plank Jacks
*3 sets of 15 full ROM reps + 5 partials each set of presses. Core to failure
2) Single Arm standing Db Arnold press - Brace your core
Dive Bombers or L-stand Push-ups
*3 sets
- L-stand: Hands on floor, feet elevated on bench putting yourself in an Inverted L (or V)
position
3) Band + Db combo: Hammer grip front raise. Pull apart each rep.
Alternating Db Front raises
Scissor kicks/ Deadbugs/ Toe touches/ Reverse crunch…. Core of choice
*3 sets of 12-15 reps each
- Controlled reps, try not to use too much swing/momentum.
4) Standing Db Overhead press - Ladder set
*2-3 sets as follows:
-Holding both Db’s at shoulders, press left arm 5 reps, right arm 5 reps, then directly to left arm
4 reps, right arm 4 reps… down to 1 rep each arm without rest, and finish with 5-10 reps
double arm (partials if needed).
- Slow and steady, don’t rush
5) Band or Db rear belt fly’s
Band or Db Side raises
Lying leg lifts of weighted Russian twists
*2-3 sets of 8 reps each
- Complete all 3 on 1 arm before switching sides.
6) Spiders walks against wall (with glute/loop band around wrists)
*2 sets of 30 seconds
HAMSTRINGS/CHEST
*This will be a slightly shorter session. Hit the weights hard and finish with extra cardio to
complete the session.
Warm-up: 5-10 mins cardio of choice
1) Db or BB Stiff legged deadlifts
Push-ups
*5 sets
- Reps of choice, push to failure based on the weight you have available.
- Focus on a good stretch of hamstrings during deadlifts
2) Stability Ball hamstring curls
Core of choice
*3-4 sets of 12-15 reps each
3) Flat bench Db or BB bench press
*5 sets
- Using the heaviest weight you have available, do each set for AMRAP (as many reps of
possible). Pushing past your failure point each set.
4) Plate push-outs or banded/cable Fly’s
*2 sets of 15-20 reps
- Just a burn-out set to finish
5) HIIT cardio (time of choice… whatever time and energy permits!!)
**stretching/Mobility work to finish
