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Damascus W3D1

 Warmup

  • 2 mins cardio (Bike or Jump Rope)

  • Dynamic stretches:

  • Leg Swings (front-to-back, side-to-side) – 10 each leg
  • Bodyweight Squats – 2 sets of 10 reps
  • Hip Circles – 30 seconds each side

  • Activation: 

  • Glute Bridges – 2 sets of 10 reps


Strength and Accessory Work

Part 1 (Main Lift #1) - Back Squat

  • 5 Sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 2 (Main Lift #2) - Weighted Pull Up

  • 5 sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

  • 3 sets

    • 8-12 Overhead Dumbbell Press @ 20X1
    • Rest 30 seconds
    • 8/s Single Leg RDL @ 20X1
    • Rest 1:00


Part 4 (Finisher)

  • 3 sets
    • 8-12 Barbell Curls @ 20X1
    • Rest 30 seconds
    • 10 Hanging Knees-to-Elbows (strict)
    • Rest 1:00

Cooldown

    • Stretching:

    • Hamstring Stretch – 1 minute each side
    • Quad Stretch – 1 minute each side
    • Hip Flexor Stretch – 1 minute each side

    • Foam Rolling: 

    • Hamstrings, glutes, quads – 2 mins each
    • Labels:

    Comments

    1. RyanNovember 18, 2024 at 12:16 PM

      1) 155#, 185#, 205#, 225#, 225#
      2) 15#, 40#, 40#, 40#, 40#
      3a) 30#
      3b) 55#
      4a) 45#
      4b) BW

      ReplyDelete

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