General Strongman Strength Training

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

No specific competition. General Strongman strength training.

Press/Chest/Tri 5 exercises, 0 min

Barbell Bent-Over Row (Reverse Grip)	4x6 reps	rest: 200s
Barbell Bench Press	4x6 reps	rest: 200s
Dumbbell Incline Bench Press	3x10 reps	rest: 160s
Barbell Tricep Press (Close Grip)	8x4 reps	rest: 200s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 160s

Carry/Legs 5 exercises, 0 min

Rest 0 exercises, 0 min

Back/Legs Copy 5 exercises, 0 min

Stone/Shoulders 5 exercises, 0 min

	3x6 reps	rest: 200s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 200s
	4x10 reps	rest: 200s
	3x10 reps	rest: 200s
Cable Rear Lateral Raise	4x12 reps	rest: 200s

Stretching/Core/Bi/Grip 11 exercises, 0 min

Cable Front Raise	3x8 reps	rest: 60s
Crunch	3x20 reps	rest: 120s
Ab Roll	3x10 reps	rest: 120s
	3x15 reps	rest: 200s
Hanging Leg Raise	3x6 reps	rest: 200s
Dumbbell Bicep Curl	3x8 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 0s
Dumbbell Hammer Curl	3x15 reps	rest: 200s
Cable Incline Fly	3x10 reps	rest: 200s
Cable Internal Rotation	3x20 reps	rest: 120s
	3x8 reps	rest: 120s