Strength Training:
Quads and Calves (every 2:30):
- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x 4x6
- Single Leg Standing Calf Raises: 0x 8x6 (each leg)
Horizontal Pull and Rear Delts (every 2:30):
- T-Bar Rows: 25x12, 50x11, 75x10, 100x9, 110x 4x8
- Supinated Band Pull Aparts: Red x 4x13, 4x12 (100 reps)
Vertical Pull and Upper Back (every 2:30):
- Assisted Pull Ups: 4x8
- Low Pulley Rope Face Pulls: 21x 2x13, 2x12 (50 reps)
Biceps (every 2:30):
- Barbell SPider Curls: 60x 2x13, 2x12 (50 reps)
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.