Program: Advanced Strength and Conditioning

Frequency: 6- 7x week

D1W1
Chest, Shoulders and Triceps
Exercises Target Sets/Reps
Banded Alternating Chest Press Upper Fibers C 4 x 15-20 each
Seated Banded Chest Fly’s Upper and Middle Fibers C 4 x 15-20
Seated Banded Closed Grip Press Inner Fibers C 4 x 15-20
Pushups Middle Fibers C 4 x 15/12/10/0 RIR
Banded Triceps Pushdowns Triceps 4 x 15-20
DB Lateral Raises Lateral Fibers Sh 4 x 15-20
Seated Banded Alternating
Anterior and Lateral Fibers Sh 4 x 15-20 each
Shoulder Press

D2W1
Back and Biceps
Exercises Target Sets/Reps
Lying Pulldowns Middle and Lower Fibers T 4 x 15-20
Seated High Rows Middle and Lower Fibers T 4 x 15-20
Banded Bent Over Rows Middle Fibers T 4 x 15-20
Banded Reverse Fly’s Posterior Fibers Sh 4 x 20/20/18/0 RIR
Banded Stiff Arm Pulldowns Lats 4 x 15-20
DB Preacher Curls Biceps 4 x 15-20
Goblet Curls Biceps 4 x 15-20

D3W1
Quads, Hams, Glutes, Calves
Exercises Target Sets/Reps
Banded Zercher Squats Quads and Glutes 4 x 20/18/15/0 RIR
Banded Pull Throughs Hams 4 x 15-20
DB Bulgarian Squats Quads and Hams 4 x 15-20
Banded Unilateral Romanian DLs Hams 4 x 15-20 each
Banded Leg Extensions Quads 4 x 15-20
DB Narrow Squats Quads and Glutes 4 x 15-20
Calf Raises Calves 4 x 15-20

D4W1
Chest, Shoulders and Triceps
Exercises Target Sets/Reps
Banded Alternating Chest Press Middle Fibers C 4 x 15-20 each
Single DB Chest Extensions + 10
Upper Fibers C 4 x 15-20
secs Hold Chest Squeeze
High Banded Fly’s Upper Fibers C 4 x 15-20
Upper Fibers C and Anterior Fibers
DB Vertical Press 4 x 15-20
Sh
Standing Banded Chest Fly’s Middle and Lower Fibers C 4 x 15-20
 Around the Worlds Anterior and Lateral Fibers Sh 4 x 20/20/20/0 RIR
Lying Triceps Extension Triceps 4 x 15-20

D5W1
Back and Biceps
Exercises Target Sets/Reps
Banded Scapular Retractions +
Upper and Middle B 4 x 15-20
Shoulder Shrugs Squeezes
DB Upright Rows + Front Raises Upper Back and Anterior Fibers Sh 4 x 15-20
Seated Banded Rows Middle B 4 x 15-20
Standing Banded Rows Middle and Lower B 4 x 15-20
Posterior Fibers Sh, Upper and
Banded Face Pulls 4 x 15-20
Middle B
Hammer Curls w/ Contralateral
Forearm and Biceps 4 x 15-20
Holds
Banded Bicep Curls Biceps 4 x 15-20

D6W1
Quads, Hams, Glutes, Calves
Exercises Target Sets/Reps
DB Romanian DLs Hams 4 x 15-20
DB Sumo Squats Quads 4 x 15-20
Banded Kick Backs Hams 4 x 15-20
Unilateral Calf Raises Calves 4 x 15-20
DB Unilateral Hip Thrusts Quads and Glutes 4 x 15-20
Walking Lunges Quads 4 x 1 min
Bilateral Hamstring Sliders w/
Hams and Glultes 4 x 15-20
Glute Bridges

D7W1
Weak Link Focused
Exercises Target Sets/Reps
Banded Shoulder Press Anterior and Lateral Fibers Sh 4 x 15-20 each
Banded Adductor Slides Adductors 4 x 15-20 each
DB Lateral Raises w/ Contralateral
Lateral Fibers Sh 4 x 15-20
Hold
Banded Hip Abduction Raises Abductors 4 x 15-20 each
Seated Bent Over Fly’s Posterior Fibers Sh 4 x 15-20
Stretched Calf Raises Calves 4 x 1 min
Unilateral DB Seated Front Raises Anterior Fibers Sh 4 x 15-20 each