Tuesday, January 24, 2023

Tuesday Warmup

10 min of jump rope, Dwn Dog to Up Dog, shoulder circles, Walking toe Touches, Air Squats, Glute Bridges.

A1  Barbell BackRack Rear Foot Elevated Split Squat
Find a new 10RM in the least amount of sets for this. Once you do, drop to 90% and

perform 3 sets of 8 reps each leg rest 2:00 between sets

A2  Rear Delt Flys
MAKE SURE YOUR PINKY FINGERS ARE RAISING THE WEIGHTS

20 reps x 4 sets

B1 Prone Grip Barbell Row
12 RM for the day at an RPE of 9 in the least amount of sets

B2  DB Front Delt Raises
20 reps x 3 sets using a light weight, NOTHING HEAVY HERE, leave more in th tank!

B3  Russian Twists 40 reps x 3 sets

C 5 sets

Incline DB Curls x 15 Prone Y's x 10
DB Flys x 12
French Press x 15