12 Labours Barbell
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Our mission is to prepare you for the tasks ahead. Developing strength and familiarity with the barbell is our goal. Learn the powerlifting basics and gain strength with 12L Strength- a Powerlifting focused program. Learn the intricacies of Olympic Weightlifting movements with our Olympic programming.
Coming in a little late, sorry folks! Hope to see you all tonight!
Week 8 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x6 add 2.5-5lbs
C. Close Grip Bench 3x8 add 5-10lbs
D1. Box step ups 4x10/side
D2. Back extension holds 4x30sec (accumulate if necessary)
E. Bicep Circuit x3
BB curls x12
DB Hammer Curls x10
DB Cross Body Curls x8
F1. DB Skull Crushers 4x12
F2. DB Tricep extensions 4x8
G. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min
Week 7 Day 2
A. Front Squat 4x8
B. Deadlift 5x5 65.00%
C. Strict Press 3x8 Add 5lbs
D. Banded Pull Circuit 3 sets
Double underhanded row x12
One arm pull x12/ea arm
rest 60sec after each circuit
E1. One Leg DB RDL 4x8
E2. One Arm DB Row 4x10
F. Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
G. Arnold Press 3x10
H. DB Hold Situps 5x10
(behind the neck hold)
Week 7 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x8 add 5
C. Wide Grip Bench 3x8 add 5-10lbs
D1. DB walking Lunges 4x20
D2. Russian Twist w/ med ball 4x20
E. Barbell Curl 4x21's
Alternate Reverse Curl Grip on sets
F. BB Skull Crushers 4x8
G Super Set x4
DB Hammer Curls x10
Bench Dips x12
H. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min
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501 McCormick Drive Suites T-V
Hanover, MD
21061
Opening Hours
| Tuesday | 5pm - 7pm |
| Thursday | 5pm - 7pm |
| Saturday | 10am - 12pm |
