070723

Friday

1. Shoulder Press 1 set: Heavy Single

 

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

 

*For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.)

2. Seated Arnold Press 4 sets: 10 reps

 

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

 

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

https://youtu.be/D07XHj7G7iA

3. Standing DB Lateral Raise 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. Weighted Hip Thrust 5 sets: 12 reps

 

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

 

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


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