Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Hip/ Glute Activation (Hip Circle)
Strength Training:
Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 10, 10
Weighted Dips:
- 30x 10, 10, 10, 10, 10
DB Lateral Raises:
- 35x 8, 8, 8, 8, 8
Tricep Extensions:
- Black Band x 5 sets of 10
Banded Scare Crows:
- 13 sets of 10 done after each set of bench press and dips
Dragon Flags:
- 8 sets of 5
Standing Pull Down Abs:
- 5 sets of 10
Conditioning:
- None
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