Week 1 of the 8 week Strength and Mass Pre Cycle Training Program

8 week Strength and Mass Pre Cycle Training Program. ( You have a copy of the 12 week Front Squat Strength and Mass cycle) – if not you will need to grab a copy – enter your email details on the right of this page.!

Before jumping into this 12 week advance program I would recommend following the 8 week conditioning cycle. (Foundation cycle).

Warm ups

Monday
Warm up
Chest and Arms

D.B Bench 5 x 5 (super set 5 x 5 in Flyes)
D.B Incline Bench 5 x 5 (super set press ups)
D.B Hammer Curls 4 x 10
Tricep Extension 4 x 10

Tuesday
Cardio 20-30  mins

Wednesday
Warm up

Legs and abs

Squats 4 x 8
Steps ups 4 x 8
Lunge 4 x 8
Abs
Leg Raise 3 x 20

Thursday
Cardio 20-30 mins

Friday
Warm Up

Back lower/upper

Deadlifts 5 x 5
Goodmornings 5 x 5
Bench Pulls 3 x 10
Seated Row 3 x 10

Sat and Sun off

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