Today was a bit of a kick in the ass... deadlifts were not as bad as last week despite being 20# heavier... I was much less sore in my legs than last week and I got all the sets of deadlifts with confidence. Massive pump from this session, great stuff. I really love these back/bicep workout.
A.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% (390#)
73% of your one rep max deadlift, in the style you choose.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% (390#)
73% of your one rep max deadlift, in the style you choose.
-Complete
B.
Cross-Body KB RDL's
4 sets x 10 reps
Choose a challenging weight.
Cross-Body KB RDL's
4 sets x 10 reps
Choose a challenging weight.
-53# across for all sets
C.
Weighted Chin Ups
4 sets x 8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.
Weighted Chin Ups
4 sets x 8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.
-26# across for all sets
D.
Dumbbell Row
4 sets x 10 reps
Dumbbell Row
4 sets x 10 reps
-100# across for all sets
E.
Barbell Curls
3 sets x 10 reps
Ring Body Saw
3 sets x 8-12 reps
Single Leg Glute Bridges
3 sets x 15 reps
15 each side.
3 sets x 15 reps
15 each side.
-Complete, 85# for 3x10 on curls, 3x10 on ring body saw... fun finisher
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