#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 11, Day 75

Build your physique with compound movements and accessory work.

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Today you’ll spend some time with the bar, whether you’re pushing from a bench or pulling from a platform. The combination of targeting major muscle groups with compound movements will be paired with accessory-work-specific isolation movements designed to add strength. It’s a killer combination that’s bound to yield results!

Day 75: Chest and back
1

Bench Press

3 sets of 6 reps to failure
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Hanging Knee Raise

1 set of 10-20 reps
Hanging Leg Raise Hanging Leg Raise

3

Lying dumbbell fly

3 sets of 6 reps to failure
Reverse Flyes Reverse Flyes

4

Deadlift

3 sets of 6 reps to failure
Barbell Deadlift Barbell Deadlift

5

Bicycle crunch

1 set of 20-30 reps
Air Bike Air Bike

6

Pull-up

3 sets of 6 reps to failure
Pullups Pullups

7

Straight-Arm Pull-down

3 sets of 6 reps to failure
Straight-Arm Pulldown Straight-Arm Pulldown

8

Reverse Crunch

1 set of 10-20 reps
Reverse Crunch Reverse Crunch


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