040823 Friday

1. Shoulder Press 7 Sets

Set 1: 9 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 5 reps

Set 6: 7 reps

Set 7: 9 reps


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


*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

2. Seated Alternating Double 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

3. DB Snow Angel Raise 4 sets: 10 reps


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


*Build to a light/moderate 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 KB Swing 10 sets: 10 reps


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


*Build to a heavy weight as long as form can be maintained across

https://youtu.be/THVaRm89i1

6. DB Step Back Lunges 4 sets: 10 (each side)


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


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

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