Bench n row

29lifetime access
  • For you who want to get a lot stronger in the upper body.
  • 3 sessions per week, 60min each for 6 weeks
  • You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.
  • The program consists of both barbell, gymnastics and bodybuilding movements.

Grow arms lika a Gorilla. We used to joke about that a feat of being a Gorilla was to at least shoulder press your bodyweight. With this program I shoot for pressing 110% of my bodyweight, breaking the infamous barrier of 100kg. While I am at it I aim to raise my weighted pull-up with 6-8kg as well.

This is a complete upper body program suitable for anyone that want to break barriers.

Experience: You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.

Press n pull

29lifetime access
  • 3 sessions per week, 60min each for 6 weeks
  • The follow-up to Bench n row
  • Grow arms lika a Gorilla.
  • In the end of this program the coach shoulder pressed 100kg and got a 72kg weighted pull-up
  • This is a complete upper body program suitable for anyone that want to break barriers in pull-ups and upper body pressing.
  • You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.