Monday, August 29, 2022

Monday Warmup

10 min of some sort of light cardio work, like jogging in place, jumping jacks, bike for ::45 sec, reverse lunges, shoulder taps, single leg glute bridges

A1. Incline Bench Press
10reps x 4 sets using heaviest possible weight for all sets

rest 2:00 btwn rds

A2. lateral delt raises
4 sets MAX REPS EACH SET TILL FAILURE B1  Tempo Forward Lunge Step
222x Tempo x 12 reps each leg for 5 sets

B2  Back Elevated & Foot Elevated Hip Bridge
18 reps x 4 sets heaviest possible weight for all 4 sets.

use last week's weight here!

C1  Banded Wall Sit
:60 second hold whilst carrying a 25lb object in Front rack position x 5 sets

C2  10x10 Russian twists
EACH BREAK PERFORM 10 SKULL CRUSHERS and 10 DIAMOND PUSHUPS