Friday, January 13, 2023

Friday Warmup

10 min of the same aerobic work that youe been doing this week. But, this time, lets focus more on your HIPS and SHOULDERS.

within the 10 min, you must complete 50 Shoulder Circles and 50 SHoulder taps in any fashion. You also must complete 50 TOTAL Single Leg Glute Bridges

A1  Decline Bench Press
10RM in 3-4 sets at an RPE of 8

REST 2:00 between

A2  Tempo Goblet Squat
33x0 Tempo x 6 reps x 3 sets

A3 3 way Delt Raises

15 Frontal Plane 12 Lateral
10 Reverse Flys

5 sets
moderate load here, but doable!

B1  Close Grip Upright Row with Barbell 15 reps x 4 sets here at an RPE of 6

B2  Jefferson Curls 20 reps x 4 sets

B3  Wide Stance PushUps 10-12 reps x 4 sets

C1 1/2 Kneeling Banded Downward Chop 25 each side x 3 sets

C2 Single Arm Floor Press

10 reps each side x 5 sets