1)Deadlifts: 205x5x1
2)Single leg RDL: 40x3x10
3)Reverse hypers: 115x3x12
4)Sliding leg curls: 4x10
5)Hanging leg raise: 2x10/hanging knee raise: 2x12
WEDNESDAY BENCH DAY
1)Bench: 125x3x1/ 145x 1 (with help)
2)3 board press: 160x3x1 -had to have help on these
3)Wide grip cable row: 4x10
4a)Band pullapart: 3x15
5b)Cable tricep pushdown: 3x12/10/10
FRIDAY SQUAT DAY
1)Squat (opener): 185x5x1
2)Bulgarian split squat: 25x3x10
3)Hip thrust: 185x3x10
4)Glute ham raise: 1x12/ 10x2x10
5)Seated band abductions: 3x20
SUNDAY ARMS & CONDITIONING
1a)Pullups: 8-6-4-2
1b)Pushups: 10-8-6-4
2a)Tricep pushdowns 3x12-15
2b)Lateral raise 3x10
3a)DB bicep curls 3x12 (last set drop set)
3b)Pullaparts 3x20
4)Decline bench raight leg raises: 4x10-12
Sled drags x20 minutes(non stop)
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