Kirk Miller’s Hero Sessions – Day 15

Kirk Miller's Hero Sessions

Day 15

 

Today’s tip:

You should be fully accustomed to HERO sessions now. Your deadlifts should be at least 10kg heavier than week one. If not man up and get some more weight on!

 

Today’s Hero Session:

 

CHEST & BACK

 

Warm up 2-3 sets of deadlifts s/s Incline Barbell Chest Press
Resting around 60-90 secs between warm up sets

 

SUPER SET ONE:

A1) Deadlifts 4 sets x 5 reps into
A2) Incline Barbell Chest Press 4 x 5 reps

Rest 120 secs between super sets
Tempo 1:1:1

 

SUPER SET TWO:

B1) Wide Grip Lat Pulldown 4 x 10 reps into
B2) Incline D-Bell Press 4 x 10 reps

Rest 90 secs between super sets
Tempo 4:1:1

 

SUPER SET THREE:

C1) Single Arm D-Bell Rows e/s 4 x 15 reps into
C2) Incline Machine Press 4 x 15 reps

Rest 60 secs between super sets
Tempo 2:2:1

 

SUPER SET FOUR:

D1) High Pulley Rope Pulls or Upper Back Row machine 4 x 20 reps into
D2) Incline Chest Cable Flyes 4 x 20 reps

Rest 30 secs between super sets
Tempo 1:1:1

 

Workout Notes:

• TEMPO is the number of seconds it takes to lift the weight:
1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric
• All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
• Maintain good form at all times
• Stick to EXACT rest periods

 

940-train-mot-supp-diet_01940-train-mot-supp-diet_03Hero Sessions SupplementationHero Sessions Diet

Kirk Miller Hero Sessions Stack

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Hero Sessions Day 8Hero Sessions Day 9Hero Sessions Day 10Hero Sessions Day 11Hero Sessions Day 12Hero Sessions Day 13Hero Sessions Day 14

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