Warm Up:
- None
Strength Training:
1-Leg RDL's and Goblet Squats (4x8 each):
- RDL's: 15's x13, 20's x12, 25's x11, 30's x10, 35's x9, 40's x 1x8, 35's x 3x8
- Goblet Squats: 20x15, 30x14, 40x13, 50x12, 60x11, 70x 1x10, 65x 3x10
Deadlifts (3x5):
- Deadlifts: 115x8, 205x7, 295x6, 385x 3x6 (go up 1 pound each week)
Ab Work (superset with each set of the above):
- Vacuum Trunk Twists: 5x20
- Serratus Crunches: 40's x 5x10
- Suspended Knees to Elbows: 5x10
Standing Calf Raises:
- 15x 4x12, 10x 2x12
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