Strength Training:
Posterior Chain and Calves (every 2:30):
- Deadlifts: 95x10, 135x9, 185x8, 225x7, 275x 4x6
- Standing Calf Raises: 60x 2x11, 6x10
Push, Pull, and Shoulders (every 2:30):
- Bench Press: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8
- Assisted Chin Ups: 10x6
- Seated DB Lateral Raises: 5x15, 10x14, 15x13, 20x12, 25x11, 30x 5x10
Arms Superset (every 3:00):
- Overhead Triceps Extensions: 45x12, 65x11, 75x 3x10
- DB Hammer Curls: 30x12, 35x11, 40x 3x10
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