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Strong Bastard 911 - Week 1-3 - Strength
General
Beginner
Dumbbell
Plan Details
The Strong Bastard 911 - Week 1-3 - Strength routine by jonstats is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Max Effort Upper Body
Est. 48 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Push-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Iso-Hold Y-W-T's
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Tue
Max Effort Lower Body (Mod)
Est. 22 min
4 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Reverse Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
RKC Plank
2 Sets x 8 Reps
Thu
Eccentric Upper Body (Hard)
Est. 55 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
1 Set x 50 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Seated Cleans
4 Sets x 8 Reps
Empty Barbell Curls
1 Set x 100 Reps
Fri
Eccentric Lower Body (Mod)
Est. 25 min
6 exercises
Bulgarian Split Squat
3 Sets x 5 Reps
Bodyweight Lunge
1 Set x 1 Rep
Back Hyperextension
4 Sets x 6 Reps
Cossack Squat
2 Sets x 8 Reps
Anti-Alphabet (Band)
2 Sets x 1 Reps
Farmer's Walk
1 Set
