Thursday, August 19, 2021

A1. Lat Pull Down (pulley system)

Using the heaviest weight from 3 weeks ago, perform 15 reps x 5 sets

A2. Front SHoulder Raises

12-14 reps x 4 sets (Thumbs DOWN)

** If thumbs down pinches the joint too much and causes discomfort, shorten the height of the raise to pain free ROM

B1. Supinated Barbell Bent Over Row

12-14 reps x 5 sets

B2. Skull Crushers

15 reps x 5 sets

C1. RNT Split Squat

12-14 each leg x 4 sets

CARRY A KB THIS WEEK IN GOBLET FASHION

C2. Single leg KB RDL

10-12 each leg x 4 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

20/18/20 reps with a 2-3 sec pause on each rep.