Monday, December 13, 2021

A.Bench Press

10 RM in 3-4 sets

RPE 8

rest 3 min between

B1. Landmine Meadows Row

15 x 4

if no landmine use DB

B2. Single Arm Overhead Tricep Extension

20x 4

B3. Diamond Push ups

12 x 4

C. Meat Pharming....

5 sets x 20 reps

Lat pullDown Wide Grip

DB single ARm Bench Press

Front Raises

DB Neutral Grip ROWS

at the end of each circuit...perform 10 situps and 10 side plank up downs