Linwood Ham's b3 strong - WEEK ONE
WELCOME TO B3'S STRONG PROGRAM. OVER THE COURSE OF TWELVE (12) WEEKS YOU WILL LEARN SOME CRITICAL MOVEMENTS AND EFFECTIVELY PROGRAM YOUR TRAINING FOR SOME SERIOUS STRENGTH GAINS. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
EQUIPMENT NEEDED THIS WEEK:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- BAR FOR PULL UPS
- BENCH WITH INCLINE
- GLUTE HAM RAISE
- CABLE COLUMN OR FUNCTIONAL TRAINER
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE
DEADLIFT
BEGINNING WITH WEIGHTS AT 65% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 5 REPS
Rest for 2-3 MINUTES
REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 65%, 75%, 77.5%, 80%, AND 82.5% OF YOUR MAXIMUM
barbell bent over row
Use an overhand grip and pull between your navel andEIGHT(8) TIMES
REST FOR 2-3 minutes BETWEEN SETS
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SEt
your reps for each set will be 8, 6, 5, 4
Kettlebell or Dumbbell pull over
Be certain to control the descent on each movement
REST FOR 1-2 minutes
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
your reps for each set will be 8, 6, 5, 4
YOU CAN ALSO PERFORM THE MOVEMENT WITH A DUMBBELL
FARMER'S CARRY
WALK FOR 30-50 METERS
REST FOR 2-3 MINUTES BETWEEN SETS
REPEAT ABOVE SET FOUR ADDITIONAL TIMES (4), RESTING IN BETWEEN EACH SET
BE CERTAIN TO KEEP YOUR CHEST UP, HEAD DOWN THE LINE, AND PACK YOUR SHOULDERS
YOU CAN ALSO USE KETTLEBELLS TO PERFORM THIS MOVEMENT
FINISH DAY ONE WITH 30-35 MINUTES OF STEADY STATE CARDIO AT 70-75% MAXIMAL HEART RATE.
DAY TWO
BARBELL BACK SQUAT
BEGINNING WITH WEIGHTS AT 65% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 5 REPS
Rest for 2-3 MINUTES
REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 65%, 75%, 77.5%, 80%, AND 82.5% OF YOUR MAXIMUM
BARBELL FLAT BENCH PRESS
BEGINNING WITH WEIGHTS AT 65% OF YOUR MAXIMUM, PERFORM 8 REPS
REST FOR 2-3 minutes
REPEAT SET four (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
your reps for each set will be 8, 6, 5, 4
FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 65%, 75%, 77.5%, 80%, AND 82.5% OF YOUR MAXIMUM
STANDING OVERHEAD PRESS
PERFORM 8 REPS
REST FOR 2-3 minutes
REPEAT SET THREE ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
your reps for each set will be 8, 6, 5, 4
MAKE CERTAIN YOUR FORM FOR THE LAST REP IS CLEAN
HANGING KNEE RAISE
PERFORM MOTION 15-20 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET FOUR ADDITIONAL (4) TIMES, RESTING BETWEEN EACH SET
FINISH DAY TWO WITH MOBILITY WORK
DAY THREE
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.
DAY FOUR
DEFICIT DEADLIFT
USE A 2-4 INCH LIFT TO STAND ON
YOUR LOAD SHOULD BE 85-88% OF YOUR MAXIMUM
PERFORM MOVEMENT FOR 3 REPS
REST FOR 1-2 MINUTES
REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
PULL UPS or lat pulldown
USING AN OVERHAND GRIP, PERFORM MOTION 8 TIMES
REST FOR 1-2 MINUTES
REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
alternatively you can do a lat pulldown
BARBELL SHRUGS
BEGIN WITH A CLEAN, SNATCH GRIP
PERFORM MOVEMENT 8 TIMES
REST FOR 2-3 MINUTES
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
your reps for each set will be 8, 6, 5, 4
Cable CURLS
SPLIT YOUR STANCE, IF NEEDED, AND DO NOT SWING YOUR BODY
PERFORM MOVEMENT 5 TIMES
REST FOR 2-3 MINUTES
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
your reps for each set will be 5, 5, 4, 4
FINISH DAY 4 WITH MOBILITY WORK
DAY FIVE
FRONT SQUAT
YOUR LOAD SHOULD BE 85-88% OF YOUR MAXIMUM
PERFORM MOVEMENT THREE (3) TIMES
REST FOR 1-2 MINUTES
REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
INCLINE DUMBBELL PRESS
PERFORM FIVE (5) REPETITIONS
REST FOR 2-3 MINUTES BETWEEN SETS
REPEAT ABOVE SET FIVE (5) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
DIPS
PERFORM FIVE (5) REPETITIONS
REST FOR 2- 3 minutes BETWEEN SETS
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET
alternatively you can do a bench dip
glute hamstring raise
PERFORM four (4) REPETITIONS
REST FOR 2-3 minutes BETWEEN SETS
REPEAT SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
YOUR REPS FOR EACH SET WILL BE 4, 5, 6, 4