Strength Training:
Rear Delts, Quads, and Calves (every 2:30):
- Supinated Grip Band Pull Aparts: Red Band x 4x13, 4x12 (100 reps)
- Safety Bar Squats: 70x10, 105x9, 135x8, 165x7, 195x 4x6
- Standing Calf Raises: 60x 1x11, 7x10
Delts, Pull, and Push (every 2:30):
- Seated Lateral Raises: 10x14, 15x13, 20x12, 25x11, 30x10, 35x 5x8 (100 reps)
- Rack Scrape Rows: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8
- Dips: 10x6
Biceps and Triceps (every 3:00):
- Barbell Curls: 45x12, 65x11, 75x 3x10
- Skull Crushers: 4x12, 65x11, 75x 3x10
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