Main Focus General Conditioning and Maintenance (Hypertrophy)

Develop and work on reaction time when in racing season

Week 1

Day 1 April 2 Day 2 April 4 Day 3 April 5 Day 4 April 9

Focus Stretching Focus Strength Focus Strength Focus Chest
W.O Format W.O. Format Super Set W.O. Format Super Set W.O Format Circuit
Super Set 1 Super Set 1
Pull ups * x max without band Kneeling sh press x 10 x 16 kg
Mobility Kettlebell swing x 25 x 16 kg Shoulder Push press barbell x 10 x 35 kg DB Bench Press x 10 x 25 kg
Foam Roller Bench Row x 10 per side x 25 kg Abs Roller x 15 ---- Wall Squat x 60" x 25 kg
Stretching 2 rounds 3 times DB Fly x 10 x 20 kg
Combo 1 Plank x 60" -----
TRX T-Y x 8-10 ----- Super Set 2 Ball Push Up x 6 p.s. -----
Hammer Curls x8 x 14 kg Concentric Curl x 10 x 14 kg
2 rounds Trice Cable Extensions x 10 x 32.5 kg 2 - 3 rounds
Finisher Hammer Curl x8 x 17.5 kg
3D Plank x 45" sides x 60" plank 3 rounds

Comments: Comments: Comments: Comments:

Low motivation and tired, *He is stubborn to not use the band. Change if you consider or he wants something different

Week 2

Day 5 April 11 Day 6 April 12 Day 7 April 16 Day 8 April 18

Focus Arms + Shoulders Focus Back Focus Chest Focus Shoulder
W.O Format Circuit W.O Format Super Set W.O Format Circuit W.O Format Circuit
Super Set 1 Circuit
Seated Bicep Curl* x 10 - 12 x 15 kg Bench Row x8 x 27.5 kg Overhead Press x 10 x 35 kg
Overhead Tricep Extension x 12 x 45 kg Bosu Plank x 60" ----- Chest Press x 10 x 60 kg Shoulder Raises x8 x 9 kg
Toe Touches x 30 x 4 kg Inverted Row x 15 ------ KB Swing x 25 x 16 kg TRX Y x 12 ------
Alternated Hammer Curl x6-8 x 17.5 kg DB Fly * x8 x 25 kg 3 rounds
2 Rounds DB Pull over x 12 x 27.5 kg
3 Rounds Finisher
Super Set 2 3 rounds Goblet Squat (slow) x 15 x 14 kg
Pull Ups x max x Purple Band Plank x 60" ------
Dumbbell Deadlift x 12 x 10 kg 2 rounds
TRX Y x 10 ------

2 Rounds
Comments: Comments: Comments: Comments:
Came late and had to hurry back to work Pain in left wrist
*Both hands at the same time * Last round 20 kg because of wrist

Day 9 April 26 May 2

Focus Chest
W.O Format Circuit Chest Day
Super set
45 Chest press 10,5, 10 @20, 25, 20
45° Chest Press x 10 - 12 x 20 kg Db chest fly 8,6+5, 6+5 @25, 25(20), 25(20)
Wall Squat x 60" x 25 Pull over 10,10,10 @27. 5, 27.5, 27.5 +pushing
TRX Push Ups x 10 - 15 ------
Russian Twists x 20 x 10kg

3 rounds

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Main Focus General Conditioning and Maintenance (Hypertrophy)
Develop and work on reaction time when in racing season

Week 1

May 2 Day 2 May 3

Focus
Chest Day W.O Format Circuit
Super set
45 Chest press 10,5, 10 @20, 25, 20 Bicep Curls x 12 x 14 kg
Db chest fly 8,6+5, 6+5 @25, 25(20), 25(20) Tricep Pull down x 15 x 50 kg
Pull over 10,10,10 @27. 5, 27.5, 27.5 +pushing Wall Squat x 60" x 30 kg
Hammer Curls x 10 x 15 kg
3 rounds

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Week 2

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