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Alsruhe Training Program





BENCH

Posted by Kyle, 16 February 2017 · 118 views

Barbell Row

  • 155 Lb x 8 reps + 15 Lb Rep PR
  • 155 Lb x 8 reps + 15 Lb Rep PR
  • 155 Lb x 8 reps + 15 Lb Rep PR
  • 155 Lb x 8 reps + 15 Lb Rep PR

Bench Press (Touch & Go)

  • 175 Lb x 8 reps
  • 175 Lb x 8 reps
  • 175 Lb x 8 reps
  • 175 Lb x 8 reps

Knee Tucks

  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps

Dumbbell Bent Over Row

  • 40 Lb x 8 reps
  • 40 Lb x 8 reps
  • 40 Lb x 8 reps
  • 40 Lb x 8 reps

Incline Dumbbell Bench Press

  • 55 Lb x 8 reps
  • 55 Lb x 8 reps
  • 55 Lb x 8 reps
  • 55 Lb x 8 reps

Hanging Straight Leg Raise

  • 0 Lb x 12 reps

Dips

  • 0 Lb x 10 reps
  • 0 Lb x 8 reps
  • 0 Lb x 4 reps

Dumbbell French Press (Incline)

  • 25 Lb x 12 reps
  • 25 Lb x 12 reps
  • 25 Lb x 12 reps

Incline Dumbbell Flyes

  • 25 Lb x 12 reps
  • 25 Lb x 12 reps
  • 25 Lb x 12 reps

Bodyweight

196 Lb



Conditioning

 

1500m row at ~75-80%





September 2017

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