Hello All,
Squat:
45 x 10
95 x 10
135 x 10
170 x 2
190 x 2
215 x 1 PR @ 168lbs
95 x 10 x 2
Deadlift:
135 x 10
225 x 7,5,5
Good Morning:
45 x 10
Glute Bridge:
30
Plank:
45 seconds x 3
Day 2
Incline DB BP:
25 x 20
40 x 14
50 x 9
55 x 6
45 x 8,8
Cable Row:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,13
Flat DB BP:
25 x 20
40 x 15
50 x 10
55 x 6
45 x 10,12
Wide Pull Ups:
8,8,6
Face Pull:
3 sets of 12 @ 15 lbs
Wide Pulldown:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,10
Dips:
12,8
Leg Raises:
4 sets of 15
Row Machine: Burnout
25 x 20
35 x 15
25 x 20
10 x 20
Forearm Flexion and Extenion:
20 x 20,15,15
Open Close of hand:
3 sets of 2 minutes
Tomorrow I will work on Shoulders and Biceps
Advertisements
