Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation
Strength Training:
Sumo Deadlifts and Shoulder Press Superset:
- SDL: 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 545x skipped (no belt), 455x 3, 3, 3
- SP: 45x10, 95x8, 135x6, 160x4, 190x2, 216x 1 (push press), 180x 3, 3, 3, 3, 3
Back Squats and 1-Arm DB Press, then Seated BTN Military Press:
- BS: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 335x 3, 3, 3
- DBP: 70x 9, 9, 8, 4
- SMP: 120x 14, 13, 13, 5
Overhead DB Extensions and DB Lateral Raises:
- OHDBE: 35x 14, 14, 13, 4
- DBLR: 35x 14, 14, 13, 4
Reverse Grip Cable Pushdowns and Rear Delt DB Raises:
- RGTP: 115x 22, 22, 21, 10
- RDDBR: 15x 22, 22, 21, 10
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