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 WEEK 392023

25 September – 1 October 2023


The DVSN Training Club programming is rooted in a holistic training philosophy that blends the best of two fitness worlds: traditional bodybuilding and functional fitness.

The DVSN Functional Bodybuilding approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.

 

 Monday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time

7 Wall Balls [ M 9kg | F 6kg ]7 Ring Rows

Strength Training:

3×12 Bench Press
4×8 Bent Over Row
3×12 Weighted Dips
3×12 Dumbbell Row
3×12 DB Bicep Curl
3×12 Cable Triceps Extension

Metabolic Conditioning:

4 Rounds for Time

Run 400m
5 Muscle Ups

Cool-Down: 10 minutes of stretching. 

 

 Tuesday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 min AMREP

Walking Lunge
On the top of each minute perform 7 Burpees

Strength Training:

3×12 Back Squat
4×5 Deadlift
3×12 Walking Lunge
4×12 GHD

Metabolic Conditioning:

Death By Snatch [ M 52kg | F 34kg ]

Cool-Down: 10 minutes of stretching.

 

 Wednesday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Thursday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

9-15-18

Push Uos
KB Swing [ M 24kg | F 16kg ]

Strength Training:

3×12 Seated DB Shoulder Press
4×6 Weighted Pull Up
3×12 Incline Bench
4×10 Ring Row
3×12 Barbell Curl
4×10 Lateral Shoulder Raise

Metabolic Conditioning:

AMRAP 8min

Row 300m
15 Push Ups
7 Box Jump [ M 30in | F 24in ]

Cool-Down: 10 minutes of stretching.

 

 Friday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time

12 Thruster with Bar
12 Romanian Deadlifts with Bar

Strength Training:

3×10 Front Squat
4×5 Stiff Leg Deadlift
3×10 Weighted Step Up
4×12 Toe to Bar
3×12 Cable Tricep Extension

Metabolic Conditioning:

7 Rounds for Time

5 Chest to Bar
5 Clean and Jerk [ M 84kg | F 57kg ]

Cool-Down: 10 minutes of stretching.

 

 Saturday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Sunday:Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Coach’s Notes 

  • Perform each movement with proper form and technique.
  • Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
  • During Metabolic Conditioning pieces, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity. 
  • Prioritize the warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
  • Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.