‘HYBRID’ TRAINING

PROGRAM
THE PERFECT COMBINATION OF
STRENGTH AND HYPERTROPHY WITH ENDURANCE.

STRENGTH AND HYPERTROPHY WORKOUTS:

- LEGS, PUSH, PULL.

ENDURANCE WORKOUTS:

- 2-3X AEROBIC BASE BUILDING WORKOUTS.

- 1X ANAEROBIC SPEED WORKOUT.
- USING RUNNING AS AN EXAMPLE; SUBSTITUTE YOUR
PREFERRED ENDURANCE CODE. I.E. SWIMMING, CYCLING, JU-
JITSU-ZU, BOXING ETC.

YOUR SESSION IS ONLY AS GOOD AS YOUR WARM UP!

AN IN DEPTH GUIDE TO A HEALTHIER YOU:

CONSTRUCTED BY LACHLAN CUBIS.

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 THANK YOU FOR YOUR SUPPORT.

CONTENTS

HOW TO MAXIMISE THIS PROGRAM………………………………………………………………3

MONDAY…………………………………………………………………………………………………4

TUESDAY…………………………………………………………………………………………………5

WEDNESDAY…………………………………………………………………………………………….6

THURSDAY……………………………………………………………………………………………….8

FRIDAY……………………………………………………………………………………………………9

WEEKEND………………………………………………………………………………………………11

WEEKLY KILOMETERS……………………………………………………………………………….12

NUTRITION……………………………………………………………………………………………..13

EXERCISE LIBRARY……………………………………………………………………………………
18

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 HOW TO MAXIMISE THIS PROGRAM
WITH STRENGTH AND HYPERTROPHY SESSIONS:

- 2 MINUTE REST BETWEEN EACH SET.

- 2 MINUTE REST BETWEEN EACH EXERCISE.
- WARM UP SETS MUST BE PERFORMED AT THE START OF THE SESSION.
- FULL RANGE OF MOTION MUST BE PERFORMED.
- SLOW ECCENTRIC MOVEMENT (‘LENGTHENING THE MUSCLE’ PART OF THE
MOVEMENT).
- EXPLOSIVE CONCENTRIC MOVEMENT (‘SHORTENING THE MUSCLE’ PART
OF THE MOVEMENT).

WITH ENDURANCE SESSIONS:

- AEROBIC SESSIONS MUST BE SLOW! THERE’S A TIME AND A PLACE FOR

SPEED.
- SPEED SESSIONS MUST BE FAST AND GRUELING. IT’S THE ONLY ONE FOR
THE WEEK. ;)
- NEVER PUSH THROUGH CRAMPS. TAKE THE L.
- ALWAYS EAT BEFORE. CARBS FOR ENERGY.
- DURING SESSIONS; GELS OR CARB BARS (HAVE ONE EVERY 15 MINUTES).
THINK OF YOURSELF AS A PHONE NOT A CAR, IT TAKES TIME TO CHARGE
UP.

WITH REST AND RECOVERY:

- HAVE A HIGH PROTEIN MEAL RIGHT AFTER YOUR SESSIONS.

- ICE BATHS = REDUCE INFLAMMATION! BUT YOU MUST ONLY HAVE ONE
4-6 HOUR AFTER A SESSION FOR MAXIMUM RESULTS! I LIKE TO HAVE MINE
FIRST THING IN THE MORNING (2-5 MINS) AND THEN TRAIN.
- SAUNAS = INCREASE HEALING RATE AND DETOXIFICATION THROUGH THE
PRODUCTION OF ‘HEAT SHOCK PROTEINS’ TO AID RECOVERY.
- DRINK ELECTROLYTE WATER FIRST THING IN THE MORNING AND AT
LUNCH

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 - STRETCH, MEDITATE, BREATHWORK, READING = INCREASE HEALING RATE.
SMASHING YOUR SESSIONS ARE GREAT, BUT IT’S WHAT YOU DO AFTER
THAT REALLY MATTERS!

MON - LEGS

EXERCISE 1: (CHOOSE ONE)

- HACK SQUAT
- PENDULUM SQUAT

FIRST, ESTABLISH A WEIGHT WHICH YOU CAN JUST PERFORM 15 REPS WITH.

THEN, ADD 15% ONTO WEIGHT. E.G: 100KG FOR 15 REPS, ADD 15% = 115KG.

COMPLETE 2 SETS OF MAXIMUM AMOUNT OF REPS ACHIEVABLE.

EXERCISE 2: (CHOOSE ONE)

- BARBELL ROMANIAN DEADLIFTS (RDLS)

- DUMBBELL RDLS

FIRST, ESTABLISH A WEIGHT WHICH YOU CAN JUST PERFORM 15 REPS WITH.

THEN, ADD 15% ONTO WEIGHT. E.G: 100KG FOR 15 REPS, ADD 15% = 115KG.

COMPLETE 2 SETS OF MAXIMUM AMOUNT OF REPS ACHIEVABLE.

EXERCISE 3: (CHOOSE ONE)

- HIP THRUSTS

FIRST, ESTABLISH A WEIGHT WHICH YOU CAN JUST PERFORM 15 REPS WITH.

THEN, ADD 15% ONTO WEIGHT. E.G: 100KG FOR 15 REPS, ADD 15% = 115KG.

COMPLETE 2 SETS OF MAXIMUM AMOUNT OF REPS ACHIEVABLE.

EXERCISE 4/5: (SUPERSET)

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 - SEATED LEG EXTENSIONS (QUADS)
- SEATED OR LYING DOWN HAMSTRING CURLS

NOW THE OPPOSITE:

FIRST, ESTABLISH A WEIGHT WHICH YOU CAN JUST PERFORM 15 REPS WITH.

THEN, SUBTRACT 15% OFF THE WEIGHT. E.G: 100KG FOR 15 REPS, SUBTRACT
15% = 85KG.

COMPLETE 2 SETS OF MAXIMUM AMOUNT OF REPS ACHIEVABLE.

EXERCISE 6:

- SEATED CALF RAISE

- STANDING CALF RAISE

(SEATED CALF RAISES ARE MY ‘GO TO’. THESE WILL BIAS THE ‘SOLEUS’
MUSCLE; AN IMPERATIVE MUSCLE FOR RUNNING ENDURANCE)

AS WITH ANYTHING; FEEL IT OUT, IF YOU PREFER ONE OVER THE OTHER, DO THAT
ONE! IN SAYING THAT:

FIRST, ESTABLISH A WEIGHT WHICH YOU CAN JUST PERFORM 15 REPS WITH.

THEN, SUBTRACT 15% OFF THE WEIGHT. E.G: 100KG FOR 15 REPS, SUBTRACT
15% = 85KG.

COMPLETE 2 SETS OF MAXIMUM AMOUNT OF REPS ACHIEVABLE.

TUES - SHORT RUN (AEROBIC)

WE HIT LEGS THE PREVIOUS DAY, THEREFORE COMPLETE:

- AN AEROBIC RUN FOR 30-45 MINS (DEPENDING ON MUSCLE SORENESS

AND ENERGY LEVELS
- DESIRED HEART RATE (HR) 140 BPM
- NOTE TO YOURSELF: DROP THE EGO. AT THIS POINT WE HAVE BUILT UP
SUBSTANTIAL MUSCLE DAMAGE FROM THE LEG SESSION.

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 - THIS IS A SHAKEOUT RUN TO ENHANCE HEALING AND SPEED UP RECOVERY.

WED - PUSH

EXERCISE 1: (CHOOSE ONE)

- DUMBBELL INCLINE CHEST PRESS

- INCLINE MACHINE CHEST PRESS

EXPERIMENT TIME!

- PLAY AROUND WITH SOME WEIGHT UNTIL YOU FIND THE PERFECT NUMBER
WHICH YOU CAN CORRECTLY PERFORM 6-8 REPS WITH.

COMPLETE 2 SETS OF 6-8 REPS.

EXERCISE 2: (CHOOSE ONE)

- SEATED CABLE CHEST PRESS

- FLAT MACHINE CHEST PRESS

EXPERIMENT TIME!

- PLAY AROUND WITH SOME WEIGHT UNTIL YOU FIND THE PERFECT NUMBER
WHICH YOU CAN CORRECTLY PERFORM 6-8 REPS WITH.

COMPLETE 2 SETS OF 6-8 REPS.

EXERCISE 3:

- SINGLE ARM CABLE LATERAL RAISES

HERE, WE DON’T CARE ABOUT HOW MUCH WEIGHT YOU CAN THROW AROUND.
WE CARE ABOUT HOW MANY REPS YOU CAN DO!

- THE LATERAL DELTOID RESPONDS GREATLY TO HIGHER REPS, THEREFORE:

PICK A RELATIVELY LIGHT WEIGHT; WHERE YOU CAN COMPLETE 15 REPS.

- COMPLETE 15 REPS WITH THAT WEIGHT.

- REST FOR 30 SECONDS.

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 - COMPLETE ANOTHER 15 REPS WITH THE SAME WEIGHT.
- REST FOR 30 SECONDS.
- COMPLETE AS MANY REPS AS POSSIBLE (AMRAP);
- THAT’S 1 SET COMPLETE!
- DO THIS ONCE MORE.

EXERCISE 4: (CHOOSE ONE)

- CABLE CHEST FLY

- CHEST MACHINE FLY

THIS IS THE MOST STOCK STANDARD CHEST EXERCISE. SO IT’S ONLY FAIR
THAT WE KEEP THE SETS AND REPS STOCK STANDARD TOO, THEREFORE.

COMPLETE 2 SETS OF 12 REPS.

- BUT, AT THE MOST CONCENTRIC POSITION (MOST SHORTENED) HOLD FOR

3 SECONDS. NOW WE HAVE REACHED ‘PECTORAL CRUCIFIXION’.

EXERCISE 5/6: (SUPERSET)

- TRICEP SKULLCRUSHERS
- TRICEP CABLE CROSSOVER

COMPLETE 2 SETS OF:

TRICEP SKULLCRUSHERS:

- CHOOSE A WEIGHT WHERE 15 REPS CAN JUST BE ACHIEVED.

STRAIGHT INTO:

TRICEP CABLE CROSSOVER

- AMRAP

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THURS - RUN (SPEED)

CONGRATS! YOU MADE IT THIS FAR 😛

BECAUSE NOW THE FUN BEGINS!

CHOOSE ONE OF THE FOLLOWING WORKOUTS:

#1

“1KM ON/OFF”: (47-60 MINS)

1. 1KM WARM UP RUN

2. 1KM @A PACE WHERE YOU’D BE SITTING AROUND 170-175 BPM
3. 60 SECONDS RECOVERY JOG; SLOWWW, BUT DO NOT STOP!
4. REPEAT STEPS 2 & 3 7-10 TIMES.
5. 1KM COOL DOWN; JOG OR WALK

#2

“HIGH-FIVE TEMPO”: (47 MINS)

1. 2 MINS WARM UP JOG

2. 5 MINS WARM UP RUN
3. 5 MINS @A PACE WHERE YOU’D BE SITTING AROUND 170-175 BPM
4. 2 MINS RECOVERY JOG; SLOWWW, BUT DO NOT STOP!
5. REPEAT STEPS 3 & 4 5 TIMES
6. 5 MINS COOL DOWN; JOG OR WALK

#3

“TRIPLETS”: (42 MINS)

- 10 MINS WARM UP RUN

- 7MINS @A PACE WHERE YOU’D BE SITTING AROUND 180-185 BPM
- 2MINS RECOVERY JOG; SLOWWW, BUT DO NOT STOP!
- REPEAT STEPS 2 & 3 3 TIMES.
- 5 MINS COOL DOWN; JOG OR WALK

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FRI - PULL

UNDERSTANDING THE BACK:

- EVERY BACK EXERCISE UTILISES EVERY MUSCLE OF THE BACK, IN

CONJUNCTION WITH SOME OF THE MUSCLES OF THE SHOULDER.
- YOU CANNOT SIMPLY ‘TURN OFF’ ONE OF THE BACK MUSCLES BY
PERFORMING A SPECIFIC MOVEMENT.
- ALTHOUGH, YOU CAN BIAS CERTAIN MUSCLES MORE WITH SPECIFIC
MOVEMENTS.
- EVERY MOVEMENT MUST HAVE A 1-2 SECOND PAUSE AT THE MOST
CONTRACTED POSITION FOR THE HIGHEST AMOUNT OF MUSCLE
RECRUITMENT POSSIBLE.

EXERCISE 1: (CHOOSE ONE)

- BARBELL BENT OVER ROW (PRONATED GRIP)

- CHEST SUPPORTED WIDE ROW

FOCUSING MORE ON THE UPPER BACK; PRONATED WIDE GRIP WILL BIAS THESE
MUSCLES MORE.

COMPLETE 2 SETS OF 6-8 REPS; GO HEAVY

- IF YOU SACRIFICE SOME FORM, THAT’S OKAY! THE MUSCLES OF THE BACK
RESPOND BETTER TO HEAVY STIMULUS.

EXERCISE 2:

- SINGLE ARM STRAIGHT CABLE ROW

WITH THE UPPER BACK TORCHED, NOW WE FOCUS ON THE LATS (YOUR WINGS).

COMPLETE 2 SETS OF 6-8 REPS; GO HEAVY

- IF YOU SACRIFICE SOME FORM, THAT’S OKAY! THE MUSCLES OF THE BACK
RESPOND WELL TO HEAVY STIMULUS.

EXERCISE 3: (CHOOSE ONE)

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 - LAT PULLDOWN (IF YOUR FOCUS IS LATS)
- LOW-HIGH CHEST SUPPORTED ROW (IF YOUR FOCUS IS UPPER BACK)

EXERCISE 1 & 2 WERE HEAVY! NOW WE REP IT OUT.

FOR BOTH EXERCISES:

- COMPLETE 2 SETS OF 12-15 REPS.

EXERCISE 4:

- REVERSE PEC DECK FLY (REAR DELTS)

YOU CAN’T HAVE A COMPLETE BACK WITHOUT SOME BOULDERS POPPING!

THEREFORE:

- COMPLETE 3, YES 3, SETS OF 12-15 REPS.

- THE TRICK HERE IS TO TRY AND RELAX THE BACK MUSCLES AS MUCH AS
POSSIBLE; ONLY MOVE AT THE SHOULDER JOINT.

WITH EVERY EXERCISE PERFORMED SO FAR, THE REAR DELT HAS BEEN ACTIVATED
GREATLY. HENCE WHY THIS IS THE ONLY REAR DELT EXERCISE. YOU DON’T NEED
MORE.

EXERCISE 5: (CHOOSE ONE)

- PREACHER CURL
- STRAIGHT OR EZ BAR CABLE BICEP CURLS

FOR ALL EXERCISES:

- COMPLETE 2 SETS OF 15 REPS

ONCE 2 SETS ARE COMPLETED:

- COMPLETE 2 SETS OF HAMMER CURLS UNTIL FAILURE.

BEFORE WE MOVE ONTO THE WEEKEND, THERE ARE 2 WAYS YOU

CAN GO ABOUT IT.

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 1. COMPLETE SATURDAY’S SHORT SESSION (30-45 MINS), IN PREPARATION OF
SUNDAYS LONG SESSION (1-2HRS)
2. SKIP THE SHORT SESSION AND MOVE STRAIGHT ONTO THE LONG SESSION;
YOU MAY COMPLETE THE LONG SESSION OF EITHER SATURDAY OR SUNDAY.
THE WORLD IS YOUR OYSTER! 😮

SAT - SHORT RUN (AEROBIC)

WELCOME TO FIRST GRADE; THE TROOPERS.

COMPLETE THE FOLLOWING:

- AEROBIC RUN FOR 30-45 MINS (DEPENDING ON MUSCLE SORENESS AND

ENERGY LEVELS
- DESIRED HEART RATE (HR) 140 BPM
- NOTE TO YOURSELF: DROP THE EGO. AT THIS POINT WE HAVE BUILT UP
SUBSTANTIAL MUSCLE DAMAGE FROM THE WEEK.
- THIS IS A SHAKEOUT RUN TO ENHANCE HEALING AND SPEED UP RECOVERY

SUN - LONG RUN (AEROBIC)

YOU’RE BEEN WAITING ALL WEEK FOR THIS, SO LETS MAKE IT COUNT.

COMPLETE THE FOLLOWING:

- AEROBIC RUN FOR 1-2HRS

- DESIRED HEART RATE (HR) 140 BPM
- NOTE TO YOURSELF: YOU HAVE HAD ONE HELL OF A WEEK, TRAINING
YOUR HEART OUT AND YOUR FITNESS LEVELS WILL SHOW IN THE COMING
WEEKS. ENJOY THE RUN AND DON’T BEAT YOURSELF UP IF FELT DIFFICULT.

HOW TO SCALE UP YOUR LONG RUN DISTANCES:

- START WITH A COMFORTABLE WEEKLY DISTANCE (FIND YOUR OWN SWEET

SPOT).
- MAINTAIN SIMILAR DISTANCES, IF NOT THE SAME, WITH YOUR SHORT RUNS.

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 - INCREASE YOUR LONG RUN DISTANCE BY 10% EACH WEEK.
- THIS ENSURES THAT YOUR BODY WILL HAVE A SUBSTANTIAL AMOUNT OF
TIME TO HEAL PROPERLY WITHOUT INCREASING THE RISK OF INJURIES.

E.G:

WEEK 1

SHORT RUN 1 = 7KM

SPEED RUN = 10KM

SHORT RUN 2 = 9KM

LONG RUN = 14KM

INCREASE LONG RUN BY 10%:

- 14KM X 10% = 15.4KM

WEEK 2

SHORT RUN 1 = 7KM

SPEED RUN = 10KM

SHORT RUN 2 = 9KM

LONG RUN = 15.4KM

INCREASE LONG RUN BY 10%:

- 15.4KM X 10% = 16.8KM

FULL NUTRITION GUIDE

EAT LIKE A DOG:

THE REASON BEHIND THIS IS SIMPLE:

- YOUR BODY IS A HIGHLY INTRICATE SYSTEM THAT PREFERS A ROUTINE

- GIVE IT A ROUTINE OF GROWTH.

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 - MAKE YOUR BODY KNOW WHAT AND WHEN YOU ARE EATING SO IT CAN
ACCOMMODATE ACCORDINGLY AND UTILIZE EVERY NUTRIENT EFFECTIVELY.

IF YOU ARE SERIOUS ABOUT YOUR TRAINING,

YOU MUST BE SERIOUS ABOUT YOUR NUTRITION.

THIS GUIDE ACTS A WEEKLY SHOPPING LIST FOR 1X PERSON.

SHOPPING LIST
NO YOU DON’T HAVE TO STICK TO THIS EXACTLY. THIS WILL GIVE YOU AN IDEA ON
WHAT AND HOW I EAT ON A DAILY BASIS.

THIS IS LITERALLY MY DIET. YES, I HAVE CHEAT MEALS. IF THIS IS YOUR DIET
80-90% OF THE TIME, YOU WILL STILL SEE INCREDIBLE RESULTS.

- 4X FILETS OF GRASS FED STEAK

- 2KGS OF GRASS FED BEEF MINCE
- 4 CARTONS OF EGGS
- 1KG OF CHICKEN BREAST (LEANER, MORE PROTEIN)
- 350G OF SMOKED SALMON
- 4X AVOCADOS
- 1X COOKING BUTTER
- 1 LOAF OF SOURDOUGH BREAD
- 2-3X BOTTLES OF YOUR FAVORITE JUICE (ORGANIC, NO ADDED SUGAR)
- A LOT OF RICE 😛
- 2-3X PACKS OF PAPPARDELLE/FETTUCCINE PASTA
- ORGANIC BEEF BONE BROTH
- MOST ORGANIC PASTA SAUCE (HARD TO FIND); CHERRY TOMATOES
ALTERNATIVELY
- 8X POTATOES
- 7X MANGOES
- 2X WATERMELON
- 3X PACKS OF FROZEN BLUEBERRIES
- 7X BANANAS
- 1X TUB OF WHEY PROTEIN (THIS WILL LAST A MONTH)
- 2X TUB OR NATURAL GREEK YOGHURT
- 1X ORGANIC PURE HONEY
- 3X CAPSICUM

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 - 3X ONION
- 3X GARLIC
- 1X SALT
- 1X PEPPER
- 1X BOX OF CUT MUSHROOMS
- 1X PACK OF FROZEN ASIAN STIR FRY VEGETABLES
- 1X JAR OF SAUERKRAUT
- 1X ONION AND PAPRIKA SEASONING
- 1X PACKET OF TACO SEASONING
- *INSERT YOUR FAVORITE SAUCES* TRY GO ORGANIC (CAN BE DIFFICULT)

MEALS
BREAKFAST:

1: (NON-NEGOTIABLE - FASTING OR TOAST WILL NOT SUFFICE - YOU WILL

CRASH).

- 3 SCRAMBLED EGGS
- 50G OF SMOKED SALON
- HALF AN AVOCADO
- 1X TABLESPOON OF SAUERKRAUT
- SPRINKLE SALT AND PEPPER ON TOP
- ADD YOUR FAVORITE SAUCE
- GLASS OF JUICE

CHEF’S KISS.

LUNCH: (CHOOSE ONE; CHANGE IT UP DAY TO DAY)

1:

- 200-300G OF GRASS FED BEEF MINCE W/ BUTTER, TACO SEASONING, ONION

AND PAPRIKA SEASONING
- 100-150G OF RICE (COOK IN HALF BONE BROTH HALF WATER)
- 3 SCRAMBLED EGGS
- 2X SLICE OF SOURDOUGH BREAD
- 1X TABLESPOON OF SAUERKRAUT
- HALF AN AVOCADO

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 - ADD YOUR FAVORITE SAUCE

CHEF’S KISS.

2:

- 200-300G OF CHICKEN BREAST

- 100-150G OF RICE (COOK IN HALF BONE BROTH HALF WATER)
- 50G OF FROZEN ASIAN STIR FRY VEGETABLES
- 1X TABLESPOON OF SAUERKRAUT
- ADD YOUR FAVORITE SAUCE

CHEF’S KISS.

DINNER: (CHOOSE ONE; CHANGE IT UP DAY TO DAY)

1:

- 1X GRASS FED STEAK FILET W/ BUTTER, SALT, PEPPER, ONION AND PAPRIKA
SEASONING

(CAN INTERCHANGE WITH LAMB KEBABS, SALMON FILETS, LEAN PORK ETC.
ALTHOUGH PREMIUM GRASS FED BEEF WILL TRUMP ALL OTHERS.)

(IF YOU GO WITH SALMON FILETS; PREFERABLY WILD CAUGHT)

- 2X MASHED POTATOES W/ BUTTER

- 1X TABLESPOON OF SAUERKRAUT
- HALF AN AVOCADO
- DICED CAPSCIUM
- DICED ONION
- DICED GARLIC
- CHOPPED UP MUSHROOMS

(CAN SWAP OUT VEGETABLE MIX FOR SALAD MIX)

CHEF’S KISS.

2:

- 200-300G OF CHICKEN BREAST

- 100-150G OF RICE (COOK IN HALF BONE BROTH HALF WATER)
- 50G OF FROZEN ASIAN STIR FRY VEGETABLES

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 - 1X TABLESPOON OF SAUERKRAUT
- ADD YOUR FAVORITE SAUCE

CHEF’S KISS.

3:

- 200-300G OF GRASS FED BEEF MINCE W/ BUTTER

- 0.5-1X PACKET OF PAPPARDELLE PASTA
- PASTA SAUCE OR CHERRY TOMATOES
- 1X TABLESPOON OF SAUERKRAUT
- HALF AN AVOCADO
- ADD YOUR FAVORITE SAUCE

CHEF’S KISS.

SNACKS:

PROTEIN SHAKE:

- 1 CUP OF WATER
- 1X SCOOP OF WHEY PROTEIN
- 1X BANANA
- 1X CUP OF FROZEN BERRIES
- 1X TABLESPOON OF NATURAL HONEY
- BLENDER IT UP!

YOGHURT BOWL

- GO NUTS ON THE YOGHURT, YOUR SHOUT!

- 1X BANANA
- 1X CUP OF FROZEN BERRIES
- 1X TABLESPOON OF NATURAL HONEY

FRUIT:

- MANGO
- WATERMELON
- BANANA
- WHATEVER FRUIT YOU LOVE TO EAT, GO BONKERS!

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(BEST TO PICK FRUITS FROM FARMERS MARKETS OR LOCAL MARKETS;
THEY ARE MOST LIKELY ORGANICALLY GROWN).

SUPPLEMENTS:

- TONGKAT ALI (NATURAL TESTOSTERONE PRODUCTION)

- FADOGIA AGRESTIS (NATURAL TESTOSTERONE PRODUCTION)
- MAGNESIUM (ENERGY, CONCENTRATION, MUSCLE CONTRACTION)
- FISH OIL (REDUCE EXCESSIVE INFLAMMATION, HEART HEALTH)
- VITAMIN D3 (MOST ESSENTIAL VITAMINS FOR HORMONAL PRODUCTION)
- ASHWAGANDHA (IMPROVED SPEED, HEALING CAPACITY)

EXERCISE LIBRARY FOR ALL EXERCISES

MENTIONED IN THE

‘STRENGTH AND HYPERTROPHY’ SESSIONS:

HACK SQUAT

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PENDULUM SQUAT

18
BARBELL ROMANIAN DEADLIFTS (RDLS)

19
DUMBBELL RDLS

20
HIP THRUSTS

21
SEATED LEG EXTENSION (QUADS)

22
LYING DOWN HAMSTRING CURL

23
SEATED HAMSTRING CURL

24
SEATED CALF RAISE

25
STANDING CALF RAISE

26
DUMBBELL INCLINE CHEST PRESS

27
INCLINE MACHINE CHEST PRESS W/ A SIDE OF MOTIVATIONAL CUBE ;)

28
SEATED CABLE CHEST PRESS

29
FLAT MACHINE CHEST PRESS

30
SINGLE ARM CABLE LATERAL RAISES

31
CABLE CHEST FLY

32
MACHINE CHEST FLY

33
TRICEP SKULLCRUSHERS

34
TRICEP CABLE CROSSOVER

35
BARBELL BENT OVER ROW (PRONATED GRIP)

36
CHEST SUPPORTED WIDE ROW

37
SINGLE ARM STRAIGHT CABLE ROW

38
LAT PULLDOWN

39
LOW-HIGH CHEST SUPPORTED ROW

40
REVERSE PEC DECK FLY (REAR DELTS)

41
PREACHER CURL

42
STRAIGHT OR EZ BAR CABLE BICEP CURL

43
HAMMER CURL

44
45