Daily
1 set bodyweight squats
1 set low band curls
BFR weighted treadmill walk
Post workout or evening cardio for 12-20 minutes (weighted vest)
Week 1 – 15-20 reps
Week 2 – 12-15
Week 3 – 8-12
Week 4 – 5-8
Or
Week 1 – 8x3 reps
Week 2 – Myo-reps
Week 3 – 8x3
Week 4 – Cluster Sets
8x3
Myo-Reps
https://myrevolution.no/blogg/myo-reps-del-1-en-evolusjon-og-revolusjon/
Cluster Sets - Next time you’re training biceps, instead of your traditional three sets of 12, use the same weight for three reps, rest 15 seconds and repeat this sequence for five minutes straight. – Josh Bryant
1 rep every 30 seconds for 10, 20, 30 or 40 minutes
Greasing the Groove
Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength
How many sets to do when 'greasing the groove'?
Off days.
Bodyweight occlusion curls, TRX rows and squats
Occlusion treadmills walk with weighted vest.
Assistance – Strength Band Exercises
Week 1 15 - 20 reps
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps
Start with 50% of 10RM
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps
Start with 50% of 10RM
Sets 3 = 3x
Saturday - Sunday - off - Cardio
