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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
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: 8-6-6-4 reps Pull ups
Rest 1-2 min between sets
B) Deadlift
4 sets of 3 reps Deadlift with pause
(pause for 3 sec at your shins, then 3 sec just below your knees and then 3 sec in your hip)
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
AMRAP 20
200 m Run
15 Double KB deadlift @2x8/16 Intermediate: @2x12/20 RX: @2x16/24
200 m Run
12 Double KB OH lunges
200 m Run
9 Double KB Shoulder to overhead
Comment: If your mobility does not allow Double KB overhead lunges then do front rack lunges instead.
21’s biceps curls - 3 rounds
7 bottom half biceps curls (bottom to 90 degrees angle)
7 top half biceps curls (90 degrees angle to top)
7 full biceps curls (bottom to top)
Comment: Do all 21 reps without rest and then rest as needed before the next round. Do it either with DB’s or a barbell but use the same weight for all 3 parts.
Comment: Use a band if you are challenged. If you are not challenged enough then add weight and try to increase the weight when reps get fewer.