Strength Training:
Squat and Calves (every 2:30):
- Safety Bar Squats: 78x10, 108x9, 138x8, 168x7, 198x 4x6
- Standing Calf Raises: 60x 6x11, 2x10
Back Superset #1 (every 2:30):
- Chest Supported DB Rows: 30's x 12, 40's x 11, 50's x 10, 60's x 9, 75's x 1x8, 65's x 3x8
- Cable Face Pulls: 24x 1x13, 22.5x 3x13, 4x12
Back Superset #2 (every 2:30):
- Parallel Grip Chin-Ups: 2x2, 2x1
- Rack Scrape Shrugs: 247x 4x10
Back and Biceps (every 2:30):
- Scap Pull Ups: 4x5
- Barbell Curls: 78x 4x12
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