Newest programs
Popular posts
Information
Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
contact us
10 x Scapula push up
10 x Banded pull aparts
10 x Banded good mornings
5 x Scapula pull ups
5 x Walkouts
5 x Jefferson curl w. KB (light weight)
4 sets of 8 reps pull ups
Rest 1-2 min between sets.
B) Deadlift
6 sets of 3 reps Deadlift
Rest 2 min between sets
Comment: Do some warm up sets before the 6 sets and find a weight with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time: 10-1 reps
Cal Assault bike
Shuttle runs
KB Clean & Jerk @12/16 Intermediate: @20/24 RX: @24/32
TC: 18
Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
Do 10 reps of each exercise, then 9, 8,7.... And all the way down to 1 rep.
60 Banded curls
60 Banded Triceps extensions
60 Banded pull apart
Rest as needed
Comment: Use a band if you are challenged. If you are not challenged enough then add weight.