020823 Wednesday 

1. Back Squat 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. Deadlift 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

3. 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 or build across sets

4. DB Good Mornings 4 sets: 10 reps


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


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

5. Seated DB Calf Raise 4 sets: 15-20 reps


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


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


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