Squat: warmup to 290x2 340x1 4x290x8
Swiss cambered wide grip pause bench: 3x225x8
Swiss cambered row: 3x225x8
SSB upper back: 3 minutes
Hanging leg raises: 3x10
20 tabata rounds jump rope 1 min on 30 sec off
Tuesday:
Seated calves 2x8
Bulgarian split squat: 2x10
Lateral raises: 15x20 20x10
Straight arm curl: 30,35x10
50 of each:
Leg extensions
Leg curls
Sled: 2 trips
3plate forward drag
3plate backwards drag
2plate low row
1plate front raise
1plate facepull
20 tabata rounds jump rope 1 min on 30 sec off.
Thursday; wenning warmup
Feet up paused bench: warmup to 335x1 4x285x8
SSB pause squat: 3x250x3
Pause deadlift: 3x275x3
No upper back today
Next week for assistance workout at home try and do 2 sets close to muscular failure. 1 set heavier and 1 set lighter 2nd.
No comments:
Post a Comment