“The Line”

Workout Philosophy

A-Line

Monday, April 4th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Monday, April 4th, 2022

A1. BB Flat bench wide grip (slightly wider than normal) @20X1; 10, 10, 10, 10, 10; rest 10sec
A2. Strict or assisted pronated pullups 10, 10, 10, 10, 10; rest 90sec
B1. DB Floor Press with Birdge @2020; 20, 20, 20; rest 10sec
B2. Ring row @2020; 15, 15, 15; rest 90sec
C1. DB Bench Chest Fly @2020; 12-15; rest 10sec
C2. DB pullover @2121; 10-12; rest 90sec x 3
+
9min amrap 90% effort
7 Row cals
14 HR pushups
21 Situps anchored
+
5mins AB
+
5mins Jog
+
5mins Walk

Commit

Monday, April 4th, 2022

Rest up get out and hike or bike if you must train hit the Growth or A-Line. Send me an email to let me know how you are feeling and what your goals are for the next year. Matt@goldenlinetraining.com. Commit will continue on April the 7th with a new split.

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