 AST Sport Science - Modified

Mains have warm-up sets and a BBB at 8 reps.
Rowing is 1km steady pace for warmup then after workout get a nice cardio hit at a higher pace.

AST SS V0.1

Rowing

Squat

45 Degree Leg Press

Stiff Leg • Deadlift

Standing • Calf Raise

Hack Calf Raise

Day 1

Curl

Alternating Biceps Curl

Lying • Triceps Extension

Kickback

Wrist Curl

Lying • Leg Raise

Kneeling • Crunch

Crunch

Day 2

Overhead • Press

Seated • Shoulder Press

Lateral • Raise

Shrug

Upright • Row

Day 3

Pulldown

Seated • Low Row

Good Morning

Plate Hyperextension

Day 4

Bench Press

Incline • Bench Press

Dips

Day 5

AST SS Week 1 Templates

AST SS V0.1