Warm Up:
- GHD Sit Ups: 2x15, 3x14
- 45 Degree Hip Extensions: 2x15, 3x14
Strength Training:
Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 505x1, 430x 3, 3, 3
Front Squats (3x6):
- 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 290x1, 235x 6, 5, 5
Quads/ Hamstrings Superset (3x9 each):
- Bulgarian Split Squats: 95x 9, 9, 9
- Standing Leg Curls: 50x 9, 9, 9
Donkey Calf Raises (3x15):
- 180x 15, 15, 15
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.