10/18/24

AM Workout (TBD)

A.

Deadlift

6 sets x 8 reps @ 80% (435#) 

80% of your one rep max deadlift.

B.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

C.

RDL's

5 sets x 5 reps

As heavy as possible.

D.

Weighted Chin Ups

4 sets x 8 reps

E.

Pendlay Row 

5 sets x 8 reps

As heavy as possible

F.

EZ Barbell Curls 

3 sets x 10 - 15 reps 

Dumbbell Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

G.

Hammer Curls 

3 sets x 10-15 reps

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

H.

‘Run the Rack’ on DB Curls 

Max Effort with 50s, 35s, 25s, 15s, minimal rest 

PM Workout (TBD)

4-6 Mile Run