meadows rows: 140x7,5,3 rest pause each side
close grip pulldowns 15,14,13x10,5,4
Machine flye 17,16,15x10,8,6
Hammer curl:45,40,35x12,7,5
Skull crusher: 40 each sidex9,7,5 rest pause
Tuesday: single leg curl: 150x7,4,4 rest pause 150x25 both legs
Leg press calf raises: 2x20 slow
Leg raises 2x10
Nordic leg extension: 2x10
Belt squat: 2x320x8
Weighted Hyperextension: 2x180x8
Didn't do neck today, wanna give myself a chance to recover from that lol I've been hounding them.
Thursday: Seated press: 225x10,2,3 rest pause 235 next time
High chest supported row: 70x9,6,6 rest pause
Db Wide upright row: 70x7,5,4 rest pause
pullups: 2x5
Preacher curl: 45persidex6,3,1
Overhead extension: 7x12,5,2.. maybe a drop set would be better.
Friday: Leg press calf raises: 2x20 slow
ATG split squat 10 each leg
Planks 2x7 breaths
Nordic leg curls: 2x6 tried to stay more upright this time
BSS: 2x90x12
SL Hip thrust: 2x8 this was tough with weight!
Leg extensions: 2x6x15
Saturday: Cross body rear delt flye 2x15x15
Rope upright row 2x8x10
Lateral raise 45,40,35x11,6,7
Incline curl 45,40,35x9,5,6
Bar Pushdown: 2x7x12
No comments:
Post a Comment