Strength Training:
Back Squats 4x4 (Cycle 4, Week 2):
- Warm Ups: 45x5, 135x4, 225x3, 315x2
- Work Sets: 330x 4, 4, 4, 8 (335 next cycle)
Weighted Parallel Grip Chin Ups (25 Reps):
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 40x 5, 5, 5, 5, 5 (45 next week)
Hammer Curls:
- 40x 8, 8, 8
GHD Sit Ups:
- 10, 10, 10
Conditioning:
- None
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