RDL: warmup to 255x8 slow
Bent Nordic: 6 green band followed by 6 with hands.
Hip thrust: 2x275x5
Paused Front squat: warmup to 225x7
Banded sissy squats 20 slow
Single Leg extensions: 6/5/4x8 each
Seated calves: 130lbs
Monday:
seated shoulder press: 225x7,3,3 +iso
Chest supported Lateral raises: 40x7 35x5 30x7 + red band iso
Stretch incline press: 50x12 slow
tricep pushdown: 6,5,4x10,5,5 +overhead iso
Thursday;
Seated row wide neutral: warmup to 16x8+4+4
Close Lat pulldown: warmup to 13x7,3,3
Seated facepulls micro drops 6-5-4x9,9,9
DB incline curl: 30,25,20x9,5,4
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