Strength Training:
Squat and Calves (every 2:30):
- Safety Bar Squats: 77x10, 107x9, 137x8, 167x7, 197x 4x6
- Standing Calf Raises: 60x 5x11, 3x10
Back Superset #1 (every 2:30):
- Chest Supported DB Rows: 65's x 8x8
- Cable Face Pulls: 22.5x 4x13, 4x12
Back Superset #2 (every 2:30):
- Parallel Grip Chin-Ups: 1x2, 3x1
- Rack Scrape Shrugs: 247x 4x10
Biceps (every 2:30):
- Barbell Curls: 77x 4x12
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