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8 Weeks World Pro Program

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felipejj07
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122 views6 pages

8 Weeks World Pro Program

Uploaded by

felipejj07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WORKOUT 1.

Exercices Sets Reps Notes Difficulty

Incline barbell 5 8 + 8-8 Slow cadence 75% of your RM


bench press and Use the first set
Half Turkish GU as warm-up
https://www.yout
ube.com/watch?v
=2jFFCy8JBU8

https://www.yout
ube.com/watch?v
=Cc7SIFvl684

Kneeling DB 4 8 + 8-8 Fast cadence Heavy


shoulder press
and full Turkish
GU
https://www.yout
ube.com/shorts/c
hi7vhFJXNY

https://www.yout
ube.com/watch?v
=sgd8n917Zv0

Zercher Squat 3 8 + 8-8 3 seconds pause Heavy


paused and every rep
Throw a sandbag Take the
over shoulders sandbag from
https://www.yout the floor
ube.com/watch?v
=nwx6Ip7hd3I

https://www.yout
ube.com/watch?v
=idNu_B7nWCE
DB flat bench 3 8+8 Slow descent Heavy
press and and fast ascent
jumping push-ups
https://www.yout
ube.com/watch?v
=hm_TrCkhJgo

https://www.yout
ube.com/watch?v
=SdP5TSgRHPc

DB Sumo Snatch 3 8 Explosion Heavy

https://www.yout
ube.com/shorts/n
at3UATbZig

Front shoulders 3 15 Slow cadence Heavy


raise (rope)
https://www.yout
ube.com/shorts/f
we8Ynjr8d8

V-bar Triceps 3 15 + 15 Fast cadence Heavy


push down and
fast diamond
push-ups
https://www.yout
ube.com/watch?v
=hDVOeUv5NJk

https://www.yout
ube.com/watch?v
=XtU2VQVuLYs

Russian Twist and 5 1 min each Fast cadence 1 min rest


naval rope 1 min exercise between sets

https://www.yout
ube.com/watch?v
=Tau0hsW8iR0

https://www.yout
ube.com/watch?v
=zw0OMi00X5g
WORKOUT 2.

Exercises Sets Reps Notes Difficulty

Row in the Side plank and spraw 3 10 + 1 Slow Moderate


min Cadence
https://www.youtube.com/shorts/FLsqZ9LphSY praw

https://www.youtube.com/watch?v=rm_JmZaSTNs

Barbell High pull paused and paused pull-ups 4 8+8 Every rep Use a
https://www.youtube.com/shorts/mJe4zKcNEEo 2 seconds band to
https://www.youtube.com/watch?v=Y5J-PkIs9Go pause support
you if you
need
DB Pullover and pulldown 3 12 Slow Moderate
https://www.youtube.com/shorts/N1cDHmp1CTY Cadence
https://www.youtube.com/watch?v=EUIri47Epcg

Explosive Deadlift and hip Thruster 3 8 Explosive Heavy


https://www.youtube.com/watch?v=OjowXKzFwzc
https://www.youtube.com/watch?v=da46ZUbxgjg

DB Sumo Clean 4 10 Explosive Heavy


https://www.youtube.com/shorts/pUzu6vIr9SE

Shrug 5 As Fast 30
+ much cadence seconds
Wrist curl as you rest
https://www.youtube.com/watch?v=_t3lrPI6Ns4 can between
https://www.youtube.com/watch?v=3VLTzIrnb5g sets

DB Biceps curl 3 10 Slow Heavy


https://www.youtube.com/watch?v=HnHuhf4hEWY cadence
WORKOUT 3

HIIT (Assault bike or rowing) 40 min High Intensity

Moderate speed 5 min Low Intensity


15x Sprints 1:30min (high intensity) Speed 15km”h
30 seconds (low intensity)
Moderate speed 10 min Low intensity
Cooldown 5 min Low intensity
WORKOUT 4.

BENCH PRESS 5X15 70% OF PR


DEAD LIFT 5X15 70% OF PR
DB SINGLE ROW 5X10-10 70% OF PR
BICEPS MACHINE + TRICEPS 5X15-15 70% OF PR
MACHINE

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