Thursday 6.13.19

Quads and Upper Body Pull day...

Strength Training:
Reverse Barbell Lunges, Bulgarian Split Squats, Pull Ups and Ring Rows:
- Lunges: 47x9, 77x8, 107x7, 137x6, 167x 5, 5, 5
- Split Squats:  53's x 5, 5, 5 (each leg)
- Pull Ups: 0x 6, 6, 6, 6, 5
- Ring Rows:  0x 9, 9, 9, 9, 8

Upper Back/ Rear Delt Circuit:
- Rear Delt DB Raises:  25's x 4x10, 20's x 1x10
- Rear Delt DB Swings:  25's x 4x10, 20's x 1x10
- Rear Delt DB Rows: 25's x 4x10, 20's x 1x10

1-Arm DB High Pulls and Satnding Calf Raises:
- High Pulls: 40x 11, 11, 11, 10, 10
- Standing Calf Raises: 21, 21, 21, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 back pedaling at level 17