Calves, assisted nordics, leg raises
Single leg RDL 40x8 50x8 20 reps SL hypers
DB BSS: 2x50x8, 20 rep set no weight
Hip thrust 135x10 225x10 20 bridges
Leg extensions: 9,8,7x16,8,8 dropset
Thursday:
Seated row: 14x13,6,6
Wide grip lat pulldown: 13x12,8,6
Seated shrugs: 60x12,7,6
DB hammer curl: 45x10,5,5
Wrist extensions
Friday: incline bench American bar: 215x9,4,3
Decline handstand pushups: amrap 8,5,4
Lateral raise upright row: 60,50,40x10,7,8
1 arm cable kickback pushdown: 4x6,3,3
No comments:
Post a Comment