Back squat 3x15 (1:00) - 145#
Leg curl 3x15 (1:00) toes pointed in - 110#
Machine Chest press 3x15 (1:00) - 170#
Seated Row 3x15 (1:00) - 135#
Lateral Raise 2x15(1:00) - 20# DB's
Calf raise(doesn’t matter which) 3x15 (1:00) 240# standing
Ghsu 3x20 unB(1:00) if groin muscle limits you here then do 3:00 of weighted plank with at least 50# on your back. (did 3 min weighted plank)
Overhand grip bb Curl 2x15 (1:00) right into max strict pull ups top 2/3 of the movement only. - 65# (4, 2, 1, 1)
Tricep kick back 2x15 each set right into max reps dips(1:00) 17.5# DB's (10, 10, 10, 10)
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