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Nonno Pre-Training

Guglielmo WO

Sep 29th 2014

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Nonno Pre-Training

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday
Friday

Day 1 6 exercises, 51 mins

	Barbell Hang Clean	4x8 reps	rest: 60s
	Barbell Bench Press	4x10 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Dumbbell Lunge	3x21 reps	rest: 60s
	Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s

Day 2 8 exercises, 57 mins

	Kettlebell Thruster	4x10 reps	rest: 60s
	Dumbbell Cuban Press	3x18 reps	rest: 60s
	Barbell Squat	4x10 reps	rest: 60s
	Barbell Bench Press	2x10 reps	rest: 60s
	Barbell Bench Press	2x8 reps	rest: 60s
	Barbell Bench Press	3x6 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Day 3 8 exercises, 56 mins

	Barbell Squat	4x10 reps	rest: 60s
	Barbell Bench Press	2x8 reps	rest: 60s
	Barbell Bench Press	2x6 reps	rest: 60s
	Barbell Bench Press	2x3 reps	rest: 60s
	Barbell Push Press	3x10 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Machine Lat Pulldown	5x5 reps	rest: 60s
	Glute Kickback	3x30 reps	rest: 60s

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