ODBRANA Strength and Power PROGRAM
‘Big 3-3-5’
“The 1″ strength system to pushes us physically and mentally beyond measure…
( Phase 1: 3 Months – 3 times a week )
Monday
- Squat – 5 sets of 5
- Bench Press – 5 sets of 5
- Barbell Row – 5 sets of 5
Wednesday
- Squat – 5 sets of 5
- Overhead Press – 5 sets of 5
- Deadlift – 3 sets of 5
Friday
- Squat – 5 sets of 5
- Bench – 5 sets of 5
- Overhead Press – 5 sets of 5
- Barbell Row – 3 sets of 5
- Deadlift – 1 sets of 5
NOTE:
Male – add 5kg each week
Female – add 2.5kg each week
3 MONTHS ON – 1 Week OFF
( Phase 2: 3 Months – 3 times a week )
Monday
- Squat – 5 sets of 5
- Bench Press – 5 sets of
- Incline Bench Press – 5 sets of 5
- Barbell Row – 5 sets of 5
Wednesday
- Squat – 5 sets of 5
- Overhead Press – 5 sets of 5
- Upright Row – 5 sets of 5
- Deadlift – 3 sets of 5
Friday
- Squat – 5 sets of 5
- Bench – 3 sets of 5
- Overhead Press – 3 sets of 5
- Biceps Curl – 5 sets of 5
- Triceps Extension – 5 sets of 5
- Barbell Row – 3 sets of 5
- Deadlift – 1 sets of 5
NOTE:
Male – add 5kg each week
Female – add 2.5kg each week
3 MONTHS ON – 1 Week OFF
( Phase 3: 5 Months )
COMING SOON
2 Weeks OFF
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