PREHAB/WARM UP
8 Air Squats
10 Kettle Bell Swings
16 Kettle Bell Bottoms up Shoulder Press (8 each arm)
STRENGTH
Back Squats - 4 sets of 5-8 reps @ 70% - 76% of your best lift.
:90 seconds rest between sets
*Tempo for each rep is 4 seconds down, 1 second up.
Shoulder Press
*As Deadlifts
4 sets of:
8 Bulgarian Split Squats (each leg)
*use dumbbells by your side to add weight.
straight into
12 Seated Dumbbell Shoulder Press
:60-:90 seconds rest
4 sets of:
straight into
10 Barbell Bicep Curls
:60-:90 seconds rest
Start a clock for 12 minutes and Work through as many sets as you can of:
20 Alternating Dumbbell Bicep Curls (10 each arm)
15 Leg Press'
20 Sit ups
*Make sure the weights on the biceps and leg press are challenging.
コメント