Legs 1
1. Front Squat
a. 3 warm up, 4x5-7
2. Bulgarian Split Squat
a. 4x12-15
3. Glute Bridge
a. 3x10-12
4. Landmine Twist
a. 3x20
5. Suitcase Walk
a. 3x30m
Push 1
1. Bench Press
a. 2x5-8, 2x back off 10-12
2. Dumbbell Shoulder Press 45°
a. 3x10-12
3. Chest Flies super set Face Pull/Tric Pushdown
a. 3x10-12
b. 3x10-12
c. 4x8-10
4. Dips
a. 3x8-10
Pull 1
1. Bent Over Row 8x100/12x80
a. 2 warm up, 2 heavy 6-8, one back off 10-12
2. Chin Ups
a. 3x4-6 20x5
3. DB One Arm Row
a. 3x8-10 34x10
4. Incline DB Curl SS Shrugs
a. 3x10-12. 12
b. 3x10-12 38
Legs 2
1. Squats
a. 3 warm up, 3x8-10, back off AMRAP
2. Leg Press
a. 3x8-10
3. Good Morning
a. 4x10-12
4. Standing Calf Raises
a. 4x10-12, then bounce to failure
5. Farmers Walk
a. 3x30m
Push 2
1.Push Press - progression
a. 3x8-10
2. Close Grip Bench Press
a. 3x8-10
3. Poliquin Flies super set with Triceps Extension
a. 3x8-10
b. 3x8-10
4. Landmine Raise
a. 3x10-12
Pull 2
1. Pull Ups
a. 3 sets while Rack Pull warm up
2. Rack Pulls, other week Deadlift
a. 3 warm up, 2 working sets 8-10
b. 3x4-6
3. Seated Cable Row
a. 3x8-10
4. Hammer Curls, Powell Raise, Trap3 SS
a. 3x10-12
b. 3x10-12
c. 3x10-12
Zmieniony przez - ordinarygymuser w dniu 2024-02-28 11:32:48