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Unnamed: 0 | BLACKS STRENGTH PROGRAM SEASON 09 | Unnamed: 2 | Unnamed: 3 | Unnamed: 4 | Unnamed: 5 | Unnamed: 6 | Unnamed: 7 | Unnamed: 8 | Unnamed: 9 | Unnamed: 10 | Unnamed: 11 | Unnamed: 12 | Unnamed: 13
"You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you’re down to your reflexes. That's when your roadwork shows. If you cheated on that in the dark of the morning, well, you’re getting found out now under the bright lights." - [NAME]
BODY STRENGTH WORK | Sets & Reps | Rest | Loads | Sets & Reps | Rest | Load & Record | Sets & Reps | Rest | Load & Record | Sets & Reps | Rest | Load & Record | Area
[NAME] | Week 1 |  |  | Week 2 |  |  | Week 3 |  |  | Week 4
[NAME], wide, normal | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | Chest
5. Exercise 7 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Core
[NAME] | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | Chest
5. Exercise 7 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Tri
Chins - underhand | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | Back
5. Exercise 7 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Arms
Lunge | 3 x 12 | Circ |  | 3 x 12 | Circ |  | 3 x 15 | Circ |  | 3 x 15 | Circ |  | Gluts
 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Hammies
1 Leg Swan | 2 x 15s | Circ |  | 2 x 20s | Circ |  | 2 x 25s | Circ |  | 2 x 30s | Circ |  | Gluts
 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Quad
1 Leg Half Squat | 3 x 10 | Circ |  | 3 x 10 | Circ |  | 3 x 12 | Circ |  | 3 x 15 | Circ |  | Legs
 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Core
[NAME] | 3 x 10 | Circ |  | 3 x 12 | Circ |  | 3 x 15 | Circ |  | 3x 15 | Circ |  | Gluts
 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | Quad
Bridge/ Side Bridge | 2 x fail | Circ |  | 2 x fail | Circ |  | 2 x fail | Circ |  | 2 x fail | Circ |  | Core
Glut Bridge | 2 x 15s | Circ |  | 2 x 15s | Circ |  | 2 x 20s | Circ |  | 2 x 25s | Circ |  | Core
 |  |  |  |  |  |  |  |  |  |  |  |  | Glut
Rotator Curl - front, side | 3 x 10 | Circ |  | 3 x 12 | Circ |  | 3 x 15 | Circ |  | 3 x 15 | Circ
 | Light |  |  | light |  |  | light |  |  | light
Core Work - Sit Up, Double Crunch, Kneeling Arm/Leg Ext, twist with weight | 3 x 20 | Circ |  | 3 x 20 | Circ |  | 3 x 30 | Circ |  | 3 x 30 | Circ |  | Core
[NAME] (if no dip machine) | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | 3 x fail | Circ |  | Tri
 | [NAME]. |  |  | [NAME]. |  |  | [NAME]. |  |  | [NAME].
NOTES:
▪ This program can be done effectively without a gym ([NAME] and [NAME] exception) - each exercise done x 3 a week
▪ Do NOT go for speed or high weight. Focus on slow movements and ensuring technique is correct |  |  |  |  |  |  |  | ▪ Rotator Curl - light weight, slow, controlled, tight movements
▪ The order can be changed, but do Core work at the end |  |  |  |  |  |  |  | ▪ Core work - SLOW, controlled movement with good technique