Front squat: warmup to 265x6
Belt squat: 230x20
Single leg extension: 6,5,4x9,5,5
DC calves
Monday: seated Press: warmup to 235x7,2,2
Lateral raises: warmup to 45/40/35x8,6,5
Banded Chest press: orange band 14x8, 8 without band
Bar pushdown: 9/8/7x8
Thursday: Seated row: work up to 17x8,4,4
Wide grip lat pulldown: work up to 15x11,5,4
Facepulls: 5x20
DB twist curl: 55x5,3,3
Friday: Single leg leg curl: 125x9,4,4 each leg. Forward leaning
DB SLDL: 2x75x6 with smith machine on thighs (#17)
SSB squat: warmup to 310x6 20 belt squats at 230 lbs
Seated calves
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