David Ball PT

Storm Fitness PT

Beast Building Part 3

New plan this week, weeks 9-12 of the Christian Thibaudeau “Beast Building” programme. Very much a body part split kind of week, chest and back day, leg day, arm day and shoulder day workouts.

Here’s an example of what I did on Monday which was chest and back day.

A1 – Incline DB Press

A2 – Narrow Pull Up

90secs between sets

Waved rep ranges of 7 – 5 – 3 then repeat.

B1 – Bench Press

B2 – 1 Arm Kneeling Row

90secs between sets

2 sets of 10, 2 sets of 8, 1 set of 6

C1 – Pec Flye

C2 – Lat Pulldown

3 sets of 10-12 reps

Last set finish with partial movements at the bottom and then top of the movement.

Quite sore from this workout, a lot more volume then I’ve been doing lately and felt the difference. Also been having a little shoulder pain the last few weeks, that I think had something to do with a lot of isometric holds and heavy lifts, seemed pretty good through this session so I’ll see how it holds up through the arm and shoulder workouts.

Some other time I’ll also post the leg workout from yesterday that has me shuffling around today.
Follow me @ballavont on twitter and DAVIDBALLPT on instagram. Contact me via bally26@msn.com.

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This entry was posted on June 17, 2015 by in Uncategorized and tagged , , , , , , , , , .
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