7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Upper Body: Tip: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake...
Lower Body: Tip: Heavy Weight Approach Performing a heavy squat is a unique skill in and of itself. It can be daunting to see 3 or 4 reps on any workout, but that is not the intention for this day in training. The gradual progression of weights...
SQUAD FAM, Welcome to a new training cycle! Aesthetic 13 is structured to maximize muscle building through targeted weight training sessions spread over five days a week. We're going to pack your time in this program full of resistance training. We...