Week 1

Use compound lifts and a high-tempo circuit to kick-start your strongman gains

1// BACK SQUAT SETS 5 REPS 5 REST 2MIN TEMPO 2010

With the bar on the back of your shoulders, squat until your thighs are at least parallel to the floor. Drive back up through your heels.

2// SEATED DUMBBELL OVERHEAD PRESS SETSSE 4 REPS 8 REST 2MIN TEMPO 2010

Sit on an upright bench with your back supported and core braced. Hold dumbbells at shoulder height wit with palms facing forwards. ds. PressPr them straight overheadove until your arms arear straight,s then lower.

4A//4A// SINGLE-ARM ROWOW W SETS 4 REPS 8 EACH SIDE REST 0SEC TEMPO

Angle a barbell into the middle of a weight plate on the floor and hold the other end of the bar with one hand, facing away from the anchor point. BenBend yyour legs and hinge forwards at your hips so your back is almost parallel with the floor. Keeping yoyour corec strong and your shoulder blades retracted, row the bar towards your armpit, drawing your elbowel w upwards, then lower until your arm is straight.