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
Today's program for your training
8 x Bear rolls
8 x Cossack squat
8 x Shoulder extension crab position
5 x Push ups in different positions (start wide and go into a close position)
8 x Squat to stand
8 x Scapula push ups
A) Bench press
4 sets of: 4 reps close grip bench press + 6 reps bench press
Rest 2 min between sets
With this weight:
1 set: max reps Bench press (regular, not close grip)
b) Front squat
5 sets: 6-4-2-4-6 reps
Rest 2 min between sets
Comment: Do some warm up sets and then begin your 5 sets. Add more weight when the reps get fewer and drop in weight when the reps increase. You should be able to do the 2x 4 reps with the same weight and the 2x 6 reps with the same weight.
RIR 2 in all sets. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time: 4-6-8
Burpee pull ups
Wall walks
40-60-80
Single unders/Double unders
Wall balls 14/20 lbs
TC: 24
Comment: Do 4 Burpee pull ups, 4 Wall walks, 40 Single unders/Double unders and 40 Wall balls. Then 6 Burpee pull ups, 6 Wall walks 60 Single unders/Double unders.. etc..
Comment: Go directly from close grip Bench press to regular Bench press. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).