PREHAB
3 sets of:
:20 seconds of Scapular Pull ups
STRENGTH
Back Squat
5@70%
5@73%
5@75%
5@77%
*Make sure you warm your way up to the first working set.
BODY WEIGHT STRENGTH
5 sets of:
6 Machine Shoulder Press
:30 seconds rest
>60% Pull ups
:90 seconds rest
*60% is of last weeks max set, if you're feeling good go for more each set.
SUPERSET
4 sets of:
15 Leg Extension
straight in to
:90 seconds rest
SUPERSET
4 sets of:
15 Leg Curls
straight in to
15 Calf Raises
:90 seconds rest
SUPERSET
4 sets of:
8 Seated Row
straight in to
16 Alternating Dumbbell Bicep Curls
:90 seconds rest
Σχόλια