Thursday, December 16, 2021

A.Strict Press

13 reps x 3 sets at 77.5% of your new 10 RM

rest 2 1/2 min between

B1. DB Incline Bench Press

20/18/15 heaviest possible foreach set

SUPINE GRIP

B2. Incline Bench DB Prone Row

20 reps x 3 sets

B3. DB Preacher Curls

12 reps x 3

rest 2 min before going back to Bench Press

C1. Front Foot Elevated Lunges

20 x 3 sts

rest 1-2 min between

C2. double KB RDL

20 x 3 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

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