Bell Strength
Month One
Prepared for Jordan
Jordan ā Here's month one. Two sessions, A and B, alternating, three days a week ā so week one is A-B-A and week two is B-A-B. The weights are starting points, not targets. If the last rep is easy, add a little next time. If your form breaks before the last rep, take weight off; that isn't failing, that's the set doing its job. Two things I want to hear about: sharp pain, which is not the same as soreness, and the overhead press if your left shoulder complains. There's a swap for it and I'd rather change it than have you push through. Bring this up on your phone between sets. Don't try to remember it. ā Tasha
How the month works
Three sessions a week, alternating A and B.
The warm-up, both days
Five minutes. Not optional ā it's the difference between a good session and a tweaked back.
Day A
Push and squat. About 45 minutes.
Goblet squat
Elbows inside the knees. Sit straight down, not back.
If your heels lift, put a 5 lb plate under them and tell me.
Dumbbell bench press
Shoulder blades pinned to the bench the whole time.
Overhead press
Ribs down. If you're arching your back to finish, it's too heavy.
This is the one to tell me about. If the left shoulder pinches, we swap to the landmine press.
Split squat
Back knee to the floor, front shin vertical. Slow on the way down.
Day B
Pull and hinge. About 45 minutes.
Romanian deadlift
Push your hips back toward the wall behind you. The bar stays against your legs.
One-arm row
Pull to your hip, not your armpit. Don't twist.
Lat pulldown
Lead with your elbows. Stop at your collarbone.
Plank
Squeeze everything. Thirty honest seconds beats a minute of sagging.
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