Ready to crush your 2024 fitness goals? Sumo is here to help. We’ve put together a two full body strength programs to help take your strength, fitness & body composition to the next level. Whether you're just getting started or you've been in the game for years, there is something in this program for everyone.
DAY 1: CHEST AND TRICEPS
A/Push up complex x 3 sets:
- 8-12 reps with 1 hand elevated.
- Same reps on other side.
- Max reps normal push ups.
B1/banded triceps kick backs x 8-15 with a pause x 4 sets
B2/Band pull aparts x 20 reps X 4 sets
C/Lying triceps extensions 2-3 x 15-25 reps x 4 sets
DAY 2: LEGS
A1/Split squat x 25-20-15-10
A2/Single leg glute bridge x 25-20-15-20
- To make it even more challenging complete ALL reps on the same side of the body before changing.
- Add weight to split squats as weight decreases.
B/DB hack squat 3 x 20 reps
- Challenge yourself by loading the DB by your side instead of on your shoulders
C/Banded RDL 4 X 8-12 REPS
- Keep control of the band so not to let the elasticity of the band throw you around.
DAY 3: FULL BODY
A1/ Bent over DB rows x 15-20
A2/Standing overhead DB press x 8-15 reps X 4
B/1 + 1/2 Lunges 4 x 20 alternating reps
C1/Banded biceps curl x 10
C2/DB curls x max effort X 3 sets
DAY 4: FULL BODY
A1/DB Rear delt fly x 10-15
A2/Bullet squat x 12 each side 3:1 tempos X 4 sets
B1/DB Fly x 10-15 2:1 tempo
B2/Feet elevated push up x max effort X 4 sets
C/DB Lateral raise x 10-20 reps X 3-5 sets