220724 Friday

1. Shoulder Press 7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

 

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

2. Double DB Z- 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/RxlyS3fCdA4

3. Plate Front Raise 4 sets: 10 reps

 

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

 

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

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

5. Single leg DB Romanian Deadlift 

4 sets: 10 reps (each side)

 

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

 

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

https://youtu.be/BHYebFKHBNg

5. Rear Foot elevated DB Split Squat 4 sets: 10 reps (each side)

 

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

 

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


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