Diipen’s Training Plan 19th July 2017

Diipen’s Training Plan 19^th July 2017

Wednesday: DL Day

Superset Deadlifts and Back exercises for 4-5 sets (start with 4) and add reps somewhere every week.

Week 1 will be:

Deadlifts: 200 kgs x 2 reps x 4 sets @ 90%

BB Rows: 55 x 6 x 4

High to Low Band Rows: No. 2 x 15 x 4

Metabolic Conditioning Drill:

Deadlift 125 x 5

Push-ups BW x 4

Jumping Jacks BW x 10

Friday: Full Body 1

Front Squats: Medium-Heavy work

Unilateral OHP

DB Rows

Grip

Metabolic Conditioning Drill:

          Jumping Jacks BW x 10

          Push-ups BW x 5

Sunday: SQ Day

SSB Squats 3-4 heavy sets

Block Deadlifts 1-15 reps x 1-3 sets [Optional]

DB Swings 20 reps x 3-4 sets

Metabolic Conditioning Drill:

          Unilateral Press with Lunge

          Spiderman Walks

Monday: Full Body 2

Overhead Press

Pull-up Practice

Grip