WEEKLY WORKOUT: 22-28 July 2024

Week 4 of Grip Strength FUCK YEAH Focus.

BEFORE GETTING STARTED THIS WEEK: try and test your dead hang, since we are halfway through this grip strength focus. Get on the bar and time how long you can hold your deadhang with proper form. This video is great to keep you inspired about all the great things hanging can do for your body:

**Can’t do a hang this week? Try to go for your heaviest weight on your next round of farmer’s carries.

---

UNLESS NOTED, all exercises will be completed for 3 sets for 8-10 reps, trying to go up in weight each set (esp. if 10 reps feels easy). Rest between 1-3 minutes between sets (longer if sets were heavier)

THE WORKOUTS (click links for video demos of each movement )

DAY 1: Upper Body

1. Push Movement: Tricep Overhead Extension

2. Pull Movement: Cable Reverse Bicep Curl (weight may need to be lighter than regular bicep curl weight)

3. Push Movement: Bench Press (dumbbells OR laying press machine)

4. Pull Movement: Lat Pull Down (wide grip)

5. Push Movement: Front Raises (both arms at the same time go up) + Lateral Raises

   1. SUPERSET: 3 sets in total, one movement comes right after the next with NO rest between. Once both exercises are completed, then rest begins.

6. Pull Movement: Machine Assisted Chin up/ Band Assisted Chin up

7. DEADHANG: perform the deadhang 3 sets of 30 seconds hold with 60 seconds rest between, if possible. If not, hang on for as long as you can then rest for 60 seconds. Use a band for more assistance if needed.

DAY 2: Lower Body

1. Glutes/ Hamstrings: Dumbell Romanian Deadlifts

2. Quads: Heel Elevated Goblet Squat (feet close together)

3. Glutes/ Hamstrings: Leg Curls (recommended seated instead of laying leg curl machine)

4. Quads: Leg Extensions

5. Calves: Calf Raise (seated machine/ standing machine)

6. Glutes: Dumbell Bench Hip Thrust (try to keep your chin tucked into your chest to avoid hyperextending your spine)

7. FARMER’S CARRY: using kettlebells or dumbbells, hold (and if possible, walk) until failure (goal is at least 60 seconds on, with 2 minutes of rest). 3 sets total. Go for something HEAVY! Remember, this should feel difficult!

DAY 3: Full Body

1. Pull Movement: Reverse Grip Lat Pulldown

2. Quads: Leg Extension

3. Push Movement: Bench Press (Dumbbells/ Bench Machine)

4. Glutes/ Hamstrings: Hip Thrusts

   1. specialty format: 1st set for 15 reps, 2nd set for 10 reps, 3rd set for 6 reps, 4th set for 18 reps

   2. 1st set should be lighter weight (starts to feel difficult at 14-15 reps), 2nd set medium (starts to feel difficult at 7-8 reps), 3rd set heavy/ difficult weight (should feel difficult at 4-5 reps), 4th set back to lighter weight (should feel difficult 15-16 reps).

   3. weight examples can be the following: 1st set 50kg, 2nd set 80kg, 3rd set 100kg, 4th set 40kg

   4. this format will be programmed for the next few weeks so keep these weights logged somewhere for convenience

5. Pull Movement: Zottman Curl

6. Push Movement: Standing DB Tricep Extension

7. Lower Body: Reverse Lunges (smith machine/ dumbbells)

8. DEADHANG: perform the deadhang 3 sets of 30 seconds hold with 60 seconds rest between, if possible. If not, hang on for as long as you can then rest for 60 seconds. Use a band for more assistance if needed.

Be sure to stretch/ rollout after your workouts to ease muscle soreness, eat your protein, and get plenty of rest to help your muscles repair quicker.

Want a personalized program just for you? Sign up for a personalized 8 week program OR book a private training session with me here!

SEE YOU NEXT WEEK!