CoryFreeman2

Aug 24th 2018

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SFAS PREP THOR3 STRENGTH

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3 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Week 1-4 11 exercises, 1 hr 9 mins

Day 1 Week 5-8 12 exercises, 1 hr 17 mins

Day 1 Week 9-12 8 exercises, 52 mins

Barbell Side Split Squat	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Day 2 Week 1-4 11 exercises, 1 hr 9 mins

	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Day 2 Week 5-8 11 exercises, 1 hr 10 mins

Barbell Deadlift	3x8 reps	rest: 60s
Medicine Ball Overhead Slam	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Clap Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Lunge with Bicep Curl	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Day 2 Week 9-12 8 exercises, 52 mins

Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Cable Oblique Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s