Saturday, September 10, 2016

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH:
Advanced
If you have done this unbroken before add weight
10-8-6-4-2
Strict chin-ups
Dips (5-second pause at bottom)

Intermediate
3 x 5
Strict chin-ups
Dips (5-second pause at bottom)

Beginner
3 x 5
Strict chin-ups (assisted okay)
Dips (assisted okay)

ACCESSORY:
Advanced
3x
10 hammer curls
Max reps floor dumbbell hex press
50 bodyweight skull crushers
100 bandy push-downs

Intermediate
3x
10 hammer curls
Max reps floor dumbbell hex press
35 bodyweight skull crushers
50-75 bandy push-downs

Beginner
2x
10 hammer curls
Max reps floor dumbbell hex press
35-50 bandy push-downs

MOBILITY:
Yoga