8 Weeks To More Strength and Size

Bill Ross Fit

Before starting any program always consult with your doctor first.

Day 1 Chest:

  • Dumbbell Press (incline, prone, decline) 4 sets of 8 reps

Immediately followed by pushups 4 sets of 20 reps

All 3 positions, in any order.

2-incline-dumbbell-presspush_ups_standardDay 2 Back:

  • T-Bar style rows using barbell and inner grip handle. 4 sets of 8 reps
  • Immediately followed by wide grip horizontal pull ups 4 sets of 15 reps
  • Lat pull under grip. 4 sets of 8 reps
  • Double handle cable row w/step 4 sets of 8 reps

t-bar-rowcan_t_do_pull_ups_do_modified_pull_ups_1453 Day 3 Quads / Hamstrings:

  • Front Squat with barbell 4 sets of 8 reps
  • Split jumps with dumbbells 4 sets of 20 reps
  • Deadlifts with barbell 4 sets of 8 reps
  • Side step ups with dumbbells 4 sets of 20 reps
  • Squat Jumps 4 sets of 20 reps

front-squatsdb-split-jump

Day 4 Shoulders:

  • Barbell Cleans (waist to shoulders and press) 4 sets of 8
  • Seated…

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