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Congratulations to Allegra for winning her IFBB Pro Card!
Now the next phase of Allegra’s journey begins and we’re excited to be along for the ride!
Send her all the love and praise – there’s nobody who deserves it more!
The sequence of exercises within a training day will be dictated by alphabetical order with the letter being placed to the left of the exercise name and parameters thereafter: For example:A: Squats- 2×8-10Â Â B: RDLs- 4×10-12 Supersets, tri-sets, giant sets, and circuits are indicated by a matching letter proceeded by numbers
WHAT IS IT? Partials are an intentional reduction in training range-of-motion. As an intensity technique, a set would be taken to failure then without rest, continued beyond by performing less-than-full ROM reps from the most mechanically advantageous position. HOW TO TRACK PROGRESSION? Tracking progression here is a bit tricky due
Seated DB OHP: – Set an adjustable bench to ~75º or use a preset, short bench.– Sit on the bench with your back against the pad, grab two equal DBs, and set them on your distal quads (but above the kneecap). There are multiple ways in which to get the
