Thursday, December 30, 2021

A.Strict Press

8 reps x 4 sets at 85% of your new 10 RM

rest 2 min between

B1. DB Decline Bench Press

10 RM in 3 sets

B2. Single Arm DB Row

10 x 3

B3. DB Zottman Curks

12 reps x 3

rest 2 min before going back to Bench Press

C1. RFE Split Squats

8 squats each leg x 3 sets

rest 1 min between

C2. double KB RDL

25 x 3

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

25 x 5 reps with a 2-3 sec pause on each rep.