Big Energy Training Strength: Base Strength (Commercial Gym)

This is a 7-Week Training Program

5x Training Days/week

Percentage Based Weightlifting designed to progress you to your next PRs!!!

Hypertrophy inclusion for joint health, added strength gains, and increasing muscle mass!

(Sample Day)

Strict Press:

1. 7 reps @ 60%

2. 7 reps @ 60%

3. 6 reps @ 65%

4. 6 reps @ 65%

5. 6 reps @ 65-70%

- rest as needed b/t sets -

4 Sets:

12 Pause DB Bench Press

(superset/w)

12-16 Single Arm Overhead Tricep Extension/side

- rest no more than 2:00 b/t sets -

3 Rounds:

10-12 Cable Pec Flies

14-16 Cable Tricep Pushdowns

1:00 MAX Strict Dips

- rest no more than 1:30 b/t sets -