300623

Friday

1. Shoulder Press 5 sets: 10 reps


*Rest 2:00-2:30 b/t sets


*Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets.

2. Seated Alternating DB Shoulder Press 4 sets: 10 reps (each side)


*Rest 1:00-1:30 b/t sets


*Build to a moderate weight; stay the same or build across

https://youtu.be/vV-Z2lYFduI

3. Bent Over Lateral Raises 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets


*Build to a light weight, stay the same or build across sets

4. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB


*Rest 1:00-1:30 b/t sets

5. Russian Kettlebell Swing 10 sets: 10 reps


*Rest 1:00-1:30 b/t sets


*Build to a heavy weight and stay the same as long as form can be maintained

https://youtu.be/THVaRm89i1Q

6. Alternating Double DB Step Back Lunges

(Front Rack) 4 set: 10 (each side)


*Rest 2:00-2:30 b/t sets


*Build to a moderate weight; stay the same across sets


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