8/31 training

Monday: Wide grip bench: warmup to 275x1 3x225x10

+ DB row: 3x152x6

Dips: 2x10

+Rope upright row 2x20

Arms: 2x50 incline curls + reverse db skull crusher 

Leg raises

Thursday: seated press: 2x225x8

+ Rack pullups feet elevated: 2x8

JM press: 2x225x5 + seated Hammer curl: 2x50x8

Lateral raise + rear delt raise: mini drop sets 40,30,20

Side bends

Saturday:

Leg Curl:2x125x8 single leg

Nordic extension 2x10 green band

Belt squat 2x340x7

Single leg hyper extension 2x20

Leg raises 2x10