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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
8 x Squat to stand
8 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position
20 sec. External shoulder rotation on each side
A) Close grip Bench Press + Bench Press
5 sets of: 3 x Close grip Bench Press + 4 x Bench Press
Rest 2 min between sets
4 sets of 5 reps One and a half deadlift
Rest 2-3 min between sets
Comment: Do some warm up sets and then do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
AMRAP 12 | 2-4-6-8-10-12…
Ground to overhead @25/35 Intermediate: @35/50
Back rack reverse lunges
Bar facing burpees
Comment: Ground to overhead can be a snatch or a clean + shoulder to overhead
Comment: Do 3 reps of Close grip Bench Press, then place the BB in the rack and go immediately to 4 reps regular Bench Press. Do some warm up sets and then build up over the first 3 sets and use the same weight in the last 2 sets.
RIR 2 in Close grip Bench Press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).