260723 Wednesday 

1. Back Squat 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

 

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

2. Deadlift 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

 

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

3. Goblet Squat: 1 and a half reps

4 sets: 12 reps

 

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

 

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

https://youtu.be/lSWnhzfRE7o

4. Lying Hamstring Curls

4 sets: 10 reps

 

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

 5. DB Walking Lunges 4 sets: 30m (unbroken)

 

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

 

*Build to a moderate weight; stay the same across

6. 


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