Westside Barbell: GPP Home Workouts Wk.3
Ascending Giant Sets
*extra workouts
These catch up to you quick, and are executed in the following fashion:
Set 1: exercise 1
Set 2: exercise 1&2
Set 3: exercise 1, 2, & 3…
As you can tell, was the sets go on, the movements stack up.
Day 1.0
-Incline Push-up x10 (feet elevated)
-Banded Stability Wide Push-up x30
-Push-up x10
-Banded Stability Wide Push-up x30
-Decline Push-up x10
-Banded Stability Wide Push-up x30
-Bodyweight Skullcrusher x20 (using a wall, chair, table, etc…)
-Banded OH Ext. x60
-Banded Pressdown x80
-Light Object Lateral Raise x100
*if not able to set up banded stability push-ups, wrap band around back for banded push-ups
Day 2.0
-Air Squat x15 (hugging weighted object)
-Reverse Lunge x20 (each leg)
-Bulgarian Split Squats x25 (each leg)
-Wall Sit x1min
-Banded Pull Through x50
-Banded Good Morning x50
-Seated Banded Hamstring Curl x50
-Lying Banded Hamstring Curl x50
-Bodyweight Air Squat x50
Day 3.0
-Heavy Object Overhead (OH) Press x10
-Moderate Object OH Press x20
-Light Object OH Press x30
-Moderate Object Front Raise x20 (hip to eye)
-Light Object Front Raise x30 (hip to OH)
-Banded Face Pull x40
-Banded Hammer Curl x40
-Band Tear x50
-Banded Hammer Curl x50
-Banded Upright Row x60
-Banded Hammer Curl x60
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