Max Strength: 3 Day Split – Full-body Isabella Makris 06/17

Max Strength: Day 1

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Mobility Squat 1 [tutorial]	1		Warm-up (add to each day)
spiderman rotation	1		Warm-up (add to each day)
Front Squat	3	3	A. Barbell Front Squat. 80%-88% of your 1RM Tempo 40X0 Rest 3-5 minutes
Barbell Bench Press	3	3	B1. Close Grip Bench Press Tempo 50X0 Rest 2 minutes
Chin Up Variations	3	3	B2. Close Grip Chin-ups Tempo 50X0 Rest 2 minutes
Barbell Single Deadlift	3	8	C. Barbell Single Deadlift Tempo 3020 Rest 90 Seconds
Barbell Floor Hip Thruster	2	8	D. Barbell Hip Thrusts Tempo 2020 Rest 90 seconds.

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Barbell Squat	3	3	A. Paused Back Squat Tempo 42X0 Rest 3-5 minutes
Barbell Bench Press	3	5	B. Paused Bench Medium Grip Tempo 42X0 Rest 2 minutes
Band Pull-Apart Variations with Tutorial	3	15	*After all Bench Press sets
Sumo Deadlift (plus a small tutorial)	1	5	C. Sumo Deadlift Tempo 40X0 Rest 2 minutes
Chin Up Variations	2	12	D. Close Grip Assisted Chin-ups. Tempo 2020 Rest 75 seconds
Parallel Back Extension	2	15	E. Parallel Back extension Tempo 2020 Rest 45 seconds

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Deadlift	3	3	A. Deadlift 90%-95% of your 1RM. Volume Tempo 41X0 Rest 3-5 minutes.
Split Squat	2	5-7	B. Barbell Split squat. Assistance exercise for hip stability for hip/glutes. Tempo 3020 Rest 90 Seconds
Barbell Bench Press	3	5	C1. Barbell Bench Press. Tempo 40X0 Rest 2 Minutes
1 Arm Dumbbell Row	3	5	C2. One Arm Dumbbell Row. Tempo 30X1 Rest 2 Minutes.
45 Degree Hyper Extension	2	12	D. 45 Degree Hyper Extension. Tempo 2020 rest 90 seconds